As F3 Toledo celebrated its 3 year anniversary, YHC felt it was the perfect time to launch the newest region in F3 Nation! The Perrysburg and Maumee AO’s are joining forces to become the F3 Black Swamp Region!! Here’s what went down:
Warm Up:
SSH x 20 IC
Ski Jumper x 15 IC
Windmill x 10 IC
Cross Country Skier x 15 IC
YHC split the group into 4 teams and PAX stayed with their teams for the entire beatdown. Stations were set up around the parking lot and teams rotated through the stations every 7 minutes.
Station 1: Upper Body, led by Woodstock
-15 Hand Release Merkins, then bear crawl 5 yards to first cone
-10 Merkins, 30 air presses, then bear crawl to next cone
-10 Merkins, 20 resisted bicep curls/arm, then bear crawl to next cone
-10 Merkins, 30 lateral raises, then bear crawl to next cone
*believe there were 2 more sets of 10 Merkins and another exercise but can’t remember what they were!
Station 2: Cardio, led by Stark
-7 burpees followed by suicide run to series of 5 cones covering aproximately 50 yards
-repeat of same with burpees followed by karaoke and running
Station 3: Lower Body, led by Geppetto
-11’s with squats on one end and calf raises on the other
-Lunge walk down and duck walk on the way back
Station 4: Core, led by Flo
-7 core exercises done for 1 minute each: Sit-ups, LBC’s, bridge, superman, and 3 more that YHC can’t remember!
COT
-Had the PAX line up in rows with 6 ft between everyone
-Announcement was made about the formation of F3 Black Swamp
-The Colonel shared some thoughts about F3 in the Toledo area
-Geppetto introduced as Nant’an
-Nameorama (YHC almost forgot!)
-Prayer led by Geppetto
Awesome morning and great to see the excitement for the new Region! Looking forward to many great things from F3 Black Swamp!!
PAX: Bongo, Mercy, Woodstock, TuPac, Lonzo. Virtual: Huckleberry
Q: Isosceles
The Thang: 45 minute beatdown
Run around theatre for warm up
Start Workout, circle up in grassy area
First exercise is “Windmill” Starting position….move, in cadence, exercise start counting
Rocket Squats
Pickle Pounder Merkins
Box Cutters (4 is 1)
Run to Rocky Grass area
Wall Jumps (virtual guys do jump squats)
Decline merkins
Dirty hookups
Next exercise is “21s”, Starting position….move, in super secret ninja cadence, exercise start counting
Punishment is 5 burpees
2 Minute Mediatation on the Bridge (focus on sound)
Run to Pull up Area
Push and Pull Station: ½ guys do australian pull ups and other ½ do merkins, then switch
Stationary Ape Hops
Absolutions (8 count)
High Knees (OYO)
Burpees
Inch Worms (8 count)
Concept: Shield Lock – Q Source 1.7 – Shared a discussion on leadership in the gloom…
Opened with Mission Statement, 5 Core Principals and Disclaimer. Ruckers and Runners separated ways and met back together at the end. Runners did roughly 5 miles including an off-road stint around 3 Meadows Pond to Bourbon’s dismay and a detriment to his shoes..
Fitness – Fellowship – Faith
The Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
Cotton/potato pickers
Lap around theater, then 10 burpees and 20 SSH
Mosey with cinder block to station with ledge for dips
Station 1
Round 1 (8 minutes AMRAP)
10 Dirty girl man makers (3 merkins, 3 curls w/block, and 3 presses w/block) and 10 flutter kicks 2 is 1
Round 2 (8 minutes AMRAP)
20 squats w/block, 20 dips, 20 kettle bell swings
Mosey with block to station 2
Station 2
Round 1 (8 minutes AMRAP)
10 super uhauls (curl, press fwd, press up) 10 lt. Dan’s
Round 2 (8 minutes AMRAP)
20 calf raises, 20 LBCs, 20 curls
COT
Smokey was the 6 and told us about his journey and progress he has had since joining F3. He truly motivates all of us.
Ben Cramer was the FNG, and he explained how he and his wife keep having kids and he keeps going to school. So in true F3 Black Swamp fashion he got the name “Dropout.”
Closed with a short prayer.
5/19/20
Q: Jennay/Mile High
Ruckers: Ringo, Beretta, Popeyes, Flo, Dropout, Woodstock, Gepetto, Huffy
Runners: Jennay, Stark Fossil
Opened with Mission, 5 Core Principals. Ruckers and runners split off to head different direction.
Runners – 5 mile route – Clocktower in Levis Commons and back.
Ruckers – 3 miles, with a pause every 7 minutes for 5 ruck burpees. Did lunges or arm circles at the major intersections, and finished with 1/8 mile of overhead hand claps. Moving pace was <16min/mile.
Met up at the end for socially distant circle and NOR, COR and COT
The thang
Began with warmups of Chain breakers, Side straddle Hops and squats. Did a lap.
Beatdown took advantage of physical structures for the following in
Round 1
50 calf raises, 50 inclined merkins, 50 box jumps, 50 tricept dips, jog a lap
Round 2
50 calf raises, 50 declined merkins, 50 box jumps, 50 tricept dips, jog a lap
Round 3
25 calf raises, 25 regular merkins, 25 box jumps, 25 tricept dips, jog a lap
Ended with COR, NOR, announcements, and prayer intentions. Prayer was thanks for health, weather, F3 and ability to post. Prayed for first responded, people on front lines and others serving during COVID.
Great seeing Shakira for first time in a long while, Shawshank for second week in a row after long abscense, and Chubbs took a long trip to make it out. Great job. Props to Huffy for leveling up on Merkins and Box Jumps. Well done everyone
At the end of warm-ups, the last PAX showed up, pushing the group size over 10. As coordinated ahead of time, Stark took 1/2 the PAX down the trail to hood park for parallel beat-down.
The Beatdown:
3 stations were set up at the bottom, middle and top of the stairs. PAX rotated stations in any order (i.e. 1, 2, 3, 1, 2, 3, 2, 3, 1, 2, 1, 3…). At each station was a pair of exercises, performed in the theme of a 21–20 of A and 1 of B, then 19 of A and 2 of B etc.
Station 1: low
– Burpos and Twinkle Toes
Station 2: middle
– Oil Pumps (plank dog alternate) and Aussie Merkins (Air press alternate)
Station 3: top
– Hand-Release Merkins and Dirty Hookups (absolution alternate)
In the time, PAX generally made it to somewhere around 10A/11B, down to maybe 7A/14B.
COT:
Count-o-rama, Name-o-rama.
6 was Lego
F3BlackSwamp Zoom call and Cooler Ruck were announced.
Prayers for PAX’s families and associations lifted up. Multiple children experiencing medical issues no child should face. School ending. Billy Bob. Smoky’s dad.
PAX posting at the Gauntlet:
1) Mile High
2) Woodstock
3) Gepetto
4) Jennay
5) Dropout
6) Van Gogh
7) Meatloaf
8) Huffy
9) Ringo
10) Baretta
11) Popeyes (Q)
Beatdown:
We have four stations with four exercises each with different transition exercises between them. At the end the circuit you ran and then we completed with sprints together.
5/21/2020
Thursday at the Battlefield
0515-0600
PAX: Lonzo, Dropout, Woodstock, Bongo, Isoceles, Charmin, PAblo, Gepetto, Mercy (Q)
Intro – Mission, core principles, keep your distance, no contact, mask encouraged.
Birthday Bash:
Mercy’s birthday was the following day. His buddy Bluto (who EH’d Mercy) – Bluto birthday was today. Mercy decided to share the pain his mother reminds him about every year. So Mercy attempted to share a fraction of that pain, although I am sure a beatdown could never compare to giving birth.
With the Murph, which we all love to do – it challenges all of us, no matter how many times you’ve done it – 1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run. Weight vest for the beasts.
To finish the Murph in a decent time, one can break it up into rounds, usually 10 or 20 rounds. After completing the Murph in decent time, with the goal of doing it in 1 round, I had the idea of doing the Murph in 5 rounds. I didn’t disclose this directly to the PAX.
The thang:
1. Stretch from head to toe – neck rolls, arm circles, Michael phelps, bend over touch toes (or shins or knees), thigh stretch, calf stretch. Mosey to a bigger part of the parking lot, PAX had at least 10 ft between us.
2. In cadence: 20 hinged rows with cinder block (bend at waist 45 degree angel, bring block to chest), 40 merkins, 60 squats, run 1 lap around theater (.25 miles). Round 1
3. Repeat number 2 (round 2)
4. 1 Round of the Lurb (thanks Coconut) In cadence: 10 absolutions, 20 big boy situps OYO, 30 Lt Dans in cadence. In lieu of running a lap, 15 burpees for those doing the daily burpee challenge.
5. Repeat number 2 (round 3)
6. Repeat Number 2 (round 4)
Fin.
Before #6, the 4th round of Number 2, I let the pax know we would be one round short of a full murph, minus some distance running. It was fun to sneak the majority of the Murph reps on the PAX. The Murph is dreadful.
COR
NOR
The 6 – Charmin
The F3Black Swamp intro meeting on Zoom tonight
Prayer for Smoky’s dad, and Billy Bob’s recovery
Bricks and Balls Beatdown
PAX:
Landslide
Ringo
Mile High
Beretta
Bongo
Woodstock
Lonzo
Tupac
Geppetto
Hannibal
Meatloaf
Huffy (Q)
Its been a long time since I did a back blast but here goes. We started out with what F3 is, the Mission Statement, core values, and the counterama. We did a quick warm up, (side straddle hops, chain breakers, and 10 burpees) and got to work. With 12 was spread out to 2 parking lot islands. We had 2 lines 15 yards apart. On 1 side cinder blocks and on the other basketballs (no sharing). We bear crawled to the cinder blocks and did 16 curl/overhead presses with the cinder blocks and bear crawled to the basketballs and did 1 basketball merkin. We decreased 1 curl press and increased 1 B-Ball Merkin each round. I called it at 6:55 (20 minutes into the work) and we switched up to 20 yards apart 10 Liutenent Dans, broad jumps to the basketballs, 1 Diamond B-Ball Merrkin, shuffle back. We did this till 6:10 and ended in the circle of trust. Did the Counterama / Namerama. Woodstock was the 6.He talked about how he missed the beatdowns due to the Corona Virus Quarantine, and how he needs this group in his life to push and motivate him, and so he can just enjoy the gloom. We went through announcements and prayers and headed on our way. I am honored to lead the PAX today. Even though the beatdown was borderline brutal, everyone pushed it to the best of their ability. Awesome job Brothers!!
Rucked real close to 4 miles in 58 minutes.
Made it back just in time for Smokey’s beatdown.
Talked about leader characteristics and how they can be strengthened and learned. Of course there was some good mumble chatter to keep thing light. Great discussion with some HIM.
Each of the following exercises we did as many as we could in 5 minutes times.
4x4s
Lt. Dans
Dancing bear
Mountain climbers merkins
Bonnie blairs
BBS/LBCs
Lt. dangers
CPRs
Burpees
after that we circled up for COT and talked about announcements which where black ops in Grand rapids on the 6th, cooler crawl ruck, and memorial day ruck. also prayer request where healing for billybob, dr, nurse, and first responders to be safe as we still deal with the covid stuff and for there safety for the weekend to come, as well as praying for everyone safety over the holiday weekend.
3 Fs, Mission, principles, disclaimer, and covid-19 reminders given by YHC.
PAX brought their OWN coupon – blocks, ruck plates, dumbbells, rucks, and sandbags were deployed.
Warmup – SSH, windmill, then:
20 coupon squats (jump squats alt)
10 each leg coupon lunges
10 4 count monkey humpers
10 romanian deadlifts (with coupon).
Split into 3 groups. Each group remained in their area except to run. Each group did each set based on ttimer. Work was rotated through a 5 minute set round and a 4 minute set round.
Set 1 cardio: run around parking lot. Not a sprint, but push.
Set 2 work:
20 merkins
2 burpees
20 coupon rows
2 burpees
20 flutters (2 is 1) with coupon
2 burpees
20 plank jacks.
2 burpees
repeat
Set 3 threshold: suicides with 5 coupon thrusters at baseline – pyramid up and down.
Finished with a COP, including 10 reps (cadence) of absolutions, Starfish situps, squats, American hammers, Merkins, Carolina dry docks, bbsu, and single leg hip bridge (10 each leg).
Moulan was the 6.
Prayed for strength for cancer patients and families, kids this summer, community safety over the weekend.
Awesome 2nd F idea by Stark to hi to Dunkin and parking lot party. 17 socially distanced for that and it was frickin awesome. Saw Coal on the way there and had a good chat.
Started the morning off with a large circle, counted off and then divided into two groups to better comply with social distancing. Stark led the second group. We also had a third group join us via Zoom.
A. Follow the Music
Bodies- Burpee everytime you hear Bodies. Squat in between.
Flower- Merkins- Bring Sally down and hold until bring Sally up.
I Get Knocked Down- Chop it until you hear I get knocked down then hit it.
B. 7’s Beatdown
7’s- 6 burpees on one side. Run for 36 seconds (We are taking the Bus) in one direction and then return. Do 1 squat. Then run 36 seconds in one direction and then return. The repeato with 5 burpees. Run again. The 2 squats. Repeato until you get to 1 burpee and 7 squats.
C. Stair Beatdown
Start with 1 rep on each exercise. Go through the set and then repeato until you get to 7 reps
Exercises:
American Hammers- 2 is 1
Imperial Walker- 2 is 1
Big Boy Sit Ups
Jump Squats
D. Daily Double Roll of the Dice Beatdown
Take a roll of the dice. Do you feel lucky, well do ya???
I rolled the dice for the PAX and then asked them a Steelers trivia question. If they got it wrong, the reps on the die doubled.
We finished off the morning with Counto-O-Rama, the Six, and a modified Circle of Trust.
Pax- Huckleberry, TuPac, Hannibal, Charmin, Chubs, and Shawshank
Q- Isosceles
The Thang: 11s
Four corners. Each corner had assortment of exercises. You did two sets of 10, then two sets of 1. Then two set of 9, then two sets of 2. Always adding to 11. Each corner lasted 8 minutes.
(Start at 1 rep, then 2, 3, 4, etc.)”
(Start at 10 reps, then 9, 8, 7 etc.)”
Exercises were:
Smurf Jacks
Burpees
Mike Tysons
Imperial Squat Walkers
Lunges (2 is 1)
Stationary Ape Hops (2 is 1)
Jump Squats
Speed Skaters
Mule Kicks
Mountain Climbers (2 is 1)
LBCs (2 is 1)
Merkins
Squats
Side Straddle Hops
Burpees
American Hammers (2 is 1)
Freddie Mercuries (2 is 1)
Bonnie Blairs
High Knees (4 is 1)
Plank Jacks (2 is 1)
it was simple today i had 9 stations around the mall each person had to ruck or run to each one and it was repeato for the whole time of the BD.
Jed’s – 20 Lt. dans
Subway – 20 Pickle pounders
Red robin – 20 SSH
Great american cookie – 20 BBS
Pretzel maker – 20 monkey humpers
Shirley’s popcorn – 20 squats
Beer barrel – 20 burpees
P. F. changs – 20 merkins
Granite city – 20 carolina dry docks
in the COT we talked announcements which where the river x event coming up, the cooler crawl, and and the black ops in Grand rapids on June 6th. After that we closed out prayer praying for the day and that everyone can go about it safely.
I Am The Wall-rus- The Beatdown (A Tribute to The Beatles) Brought to you from Hannibal the Real Stark Productions in conjunction with Huffy Solutions.
F3 stands for Fitness, Fellowship, and Faith but today it was all about FUN, FUN, FUN!!
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The PAX(16):
Huffy (Q)
Hannibal
Fossil
Lego
Meatloaf
Popeyes
Beretta
Ringo
Huckleberry
Raven
Geppetto
Spaulding
Venom
Woodstock
Jennay
Charmin
We did some side straddle hops, reviewed a few of the exercises broke off into 2 groups of 8 (Half staying at Riverside and half down Penny Lane on a Magical Mystery Tour to Hood Park) for a some Helter Skelter exercises. The Beatdown was:
Station #1 – Come Together (with social distance)
Dips 25 Reps
Ski Jumpers (Twist and Shout) 25 Reps
Step Ups / Box Jumps 25 Reps
Station #2 – The Fool On the Hill
Decline Merkins 25 Reps
Cheerleader Jacks 25 Reps
Incline Merkins 25 Reps
Imperial Walk Down Abby Road to Station #3
Station #3 – Sargent Pepper’s Lonely Hearts Club Band
Burpees 10 Reps
Big Boy Shoulder Press – 5 Presses each Big Boy (Sitting on a Corn Flake) 20 Reps
Rock Stars (Helter Skelter) 10 Each Side
We finished 2.5 to 3 rounds then had to Come Together right Now (at 6:08) over the COT. We did the Counterama / Namerama (Special Guest Ringo was at the Wall). Venom was the 6. Thanks to Jennay for continually encouraging Venom to come out to the Gloom. We went through announcements and prayers.
I wanted to call out 2 PAX; Hannibal lead the Riverside Group while I lead the Group in the Hood (Park) and Meatloaf kept a competitive push though out the beatdown. When I Needed a Little Help From My Friends, I know I can count on the HIM PAX of F3!! Thanks Brothers!!
Q=Tupac
PAX=Huffy, Flo, Raven, Ponzi,Gepetto, Coconut, Isoceles, Charmin, Bongo, Jennay, Fossil, Jimmy Dean
THE THANG
13 PAX came to the virtual Bible Study to continue our series on PSALM 119.
we reviewed some general info on 119,
Author = David
length = longest chapter in the bible, 118 is center of the bible and 117 is shortest chapter
Acrostic = as Coconut pointed out, it is like our ABCs song, each stanza is a letter of the Hebrew alphabet, adn each stanza is 8 lines.
we leaned of David’s passion for God’s word/law and how he aches for the world around him, that the worlds does not have the same desire, passion and follow the law.
Great discussion, Q will attempt to give more time for people to answer, thanks for the honest feedback from RAVEN.
TuPac challenged any PAX going on cooler ruck tomorrow 05/30/20 to pray for the neighborhoods after each stop.
Yacht Rock Beatdown
Date: May 30, 2020
Time: 6:30am to 7:30am
Location: The Fortress – Woodlands Park – Perrysburg, OH
QIC: Geppetto
PAX: 20 total – Bourbon, Stark, Mulan, Heisenberg, Fossil, Tupac, Doubtfire (FNG), Charmin, Huffy, Isosceles, Thai Guy, Hannibal, Biggie, Huckleberry, Geppetto, Venom, Casper, Nimbus, Shawshank, Shakira
Mission and Principles, mostly directed at the FNG:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
Intro/Warm up (in cadence)
(20) 4ct SSH
(15) 4ct Windmills
(10) 4ct Imperial Walkers
(5) 6ct Burpees – Q messed this up. Need to work on it!
The “Thang”:
Split PAX into two equal groups. Bourbon will Q one group. Thanks Bourbon!
When time is called, PAX will switch from parking lot station to grass field station between each round. TAKE YOUR COUPON WITH YOU! You will not use it in the grass, however, take it to avoid coupon sharing.
Church parking lot station:
Round one – If you don’t have a coupon, perform air chest presses
20 reps coupon chest press w/Flutter Kicks, suicide
15 reps coupon chest press w/Flutter Kicks, suicide
10 reps coupon chest press w/Flutter Kicks, suicide
05 reps coupon chest press w/Flutter Kicks, suicide
10 reps coupon chest press w/Flutter Kicks, suicide
15 reps coupon chest press w/Flutter Kicks, suicide
20 reps coupon chest press w/Flutter Kicks, suicide
Repeato if finished before time is called
Round two – If you don’t have a coupon, perform Merkins in place of cinder block curls
20 reps Cinder Block curls, suicide
15 reps squats (no coupon), suicide
10 reps cinder block curls, suicide
05 reps squats (no coupon), suicide
10 reps cinder block curls, suicide
15 reps squats (no coupon), suicide
20 reps cinder block curls, suicide
Repeato if finished before time is called
Round Three – If you don’t have a coupon, perform air presses
20 reps coupon overhead press, suicide
15 reps Bonnie Blairs (2=1, no coupon), suicide
10 reps coupon overhead press, suicide
05 reps Bonnie Blairs (2=1, no coupon), suicide
10 reps coupon overhead press, suicide
15 reps Bonnie Blairs (2=1, no coupon), suicide
20 reps coupon overhead press, suicide
Repeato if finished before time is called
Grass field station:
Descending ladder 10 reps of both exercises perform designated movement to the far cone. Perform 9 reps of each exercise then move back to starting cone. 8 of each, etc. all the way to 1. Finish before time is called? REPEATO starting back at 10!
Round one: Hand release merkins and squats. Movement between cones: Walking lunges
Round two: Merkins and air presses (2=1). Movement between cones: Squat twists
Round three: T-Merkins and absolutions. Movement between cones: Traveling Imperial Walkers
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, Naming of FNG (Doubtfire – stay at home dad) Announcements, and a prayer. Announcements: Cooler crawl ruck today! Monday Murph led by Venom. Prayer- Thanks for a beautiful morning. Prayers to the family and community in Putnam County who lost a five year old boy, prayers to Flo and his family, prayers to the HeIsenberg family on the loss of his brother.
Moleskin/Spreadsheet from the Gloom:
• High 50’s. Sunny. Near perfect morning for a workout.
• Honored to be a part of this group!
• Yacht Rock Playlist:
o I Keep Forgettin’ (Every Time You’re Near), Michael McDonald
o Lido Shuffle, Boz Scaggs
o Peg, Steely Dan
o Caribbean Queen (No More Love On The Run), Billy Ocean
o Ride Like The Wind, Christopher Cross
o Ventura Highway, America
o Reminiscing, Little River Band
o Summer Breeze, Seals & Crofts
o Into The Night – Benny Mardones
o Afternoon Delight – Starland Vocal Band
o Africa – Toto
Leadership Ruck/Run – Distruption (F1)
Date: May 30, 2020
Time: 5:30am to 6:30am
Location: The Fortress – Woodlands Park – Perrysburg, OH
QIC: Geppetto
PAX: 7 total – 5 ruckers – Geppetto, Tupac, Casper, Shakira, Isosceles. Two runners – Bourbon, Shawshank
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
Leadership ruck around Woodlands Park discussion the 1st foundational principle of the F3 QSource – Disruption.
-Leaders influence Movement to Advantage
-Because it induces Movement, leadership causes Disruption
-A great Leader’s legacy is built on love
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, Sharing of the Six (Tupac), and a prayer. Announcements: Cooler crawl ruck today! Prayer- Thanks for a beautiful morning. Prayers to Flo and his family.
Moleskin/Spreadsheet from the Gloom:
• Great discussion this morning centered around Disruption to the status quo and leading with love.
8 Runners demolished the hill at Davis overlook today
Baretta
Spaulding
Dutch
Stark
Coconut (Q)
Landslide
Patriot
Fossil
Men mixed it up with the hill repeats
1st hill–sprint
2nd hill–high knee skip
3rd hill–run backwards
4th hill–fast lunge walk
5th hill–sprint
repeato
At the top, pax dropped for 3 quick burpees before recovery to the bottom of the hill.
Sprint the straightaway to the parking lot and 3 more burpees before heading back out for the next rep. Everyone got after it and made it all the way through the set (and a few to 2 or 3 deep in 2nd set).
Back at the Necropolis parking lot, we topped it off with some form drills and cadence flexibility work.
With the ruckers joined in, count was 16.
Hannibal gave a great 6, celebrating 1 year of F3 yesterday.
Prayer intentions: Boost the Pax in leading from the heart to bring justice, compassion, and stability to our community in this time of unrest. Katelyn. Hazmat’s brother.
The Thang:
Rucked 2.8 miles stopping every 5 minutes to do 5 Merkins, 10 Squats & 15 Imperial Walkers (2 is 1). (All with ruck).
Finished strong with a quarter mile jog to COT which was led by Coconut (run Q).
The thang,:
Pax arranged themselves in a socially distanced square, and yhc explained the game. F3 cards were in use. Box was the button, and when you were on the button you called out buy in of 20 squats or Merkins. Yhc then dealt one card each. Low card was the exercise and high card was the reps. If a joker was dealt, all exercises were completed as prescribed. If a sprint card was pulled, run sprints and then do high card exercise (figured this out after doing 10 200y sprints).
Did 13+ rounds, well over 120 each squats and Merkins from button buy in alone.
Ended with COT, YHC was the 6:
“I am working on 2020 goals for my 5 Fs: fitness, faith, fellowship, finance, and family. Was struggling with fellowship and family and I found it in a conversation that struck home for me recently. “Making the sacrifice and rarely, if ever feeling appreciated.”
It’s hard to let that go, that yearning for recognition. Work, home, life – we crave it. But what if you take that out? The bitter disappointment and resentment that comes from not getting it? The unnecessary anger.
What if you pour into others with no expectations of a reward or recognition? What if we take pride and joy in helping others, doing for others, and just being “that person”?
It’s not about us – especially as father’s, husband’s and leaders.
It’s time to be abnormal. “Normal” behavior treats kindness as a reaction or a reward based behavior – I respond to good morning with good morning, you scratch my back, etc.
My goal for 2020: Stop expecting a return on kindness. It’s not that kind of investment. It’s an investment into your soul. When your kids see you modeling it, it’s an investment into their souls and hearts. That is love.”
America is an idea, a shining beacon of hope and liberty. NOT of promises but of a promise. Not of guaranteed safety but liberty. We didn’t become a great nation by cowering in fear or backing down from challenges, but by stepping into those challenges and facing our fears. We will not overcome today’s issues but hunkering down or hoping for some magic bean from heaven to fix it, nor will it be up to our government to fix. We must be the change. Govt has but one way of effecting change, and that is force. Force is a decent action motivator but is a terrible heart, mind and soul changer.
25 merkins
I don’t know racism, I am not in a group that typically is not discriminated against. I do know anger. Anger comes in 2 varieties – the kind that Burns white hot briefly and goes away like a car crash. For example – 25 thrusters go.
The other kind is the slow burn from a progression of events, actions, interactions, and wrongs done to you. For example:
15 Merkins
Curls 20
Repeat EMOM for 10 minutes
We are not a very diverse group – that is not by choice or design, but by association. What can we do to bring forth change in our communities and our lives? I don’t think any if us are closet racists or bigots, but as a group what can we do to lead the conversations? What can we do to fight isms at home, in our community?
Hold plank for 2:12
(Plan was to do 6″ hold for 2:11, then repeat to equal 8:46)
Cor, nor, 6.
Discussion was engaging and honest. I wish we had recorded the whole thing. Thank you all for being there!
Huffy Hits the Commons – The Beatdown Another Huffy Production
PAX=Floater, Hannibal, Geppetto, Shawshank, Charmin, Tupac, Okay, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We didn’t do a warm-up because we just wanted to get to work of embracing the suck!!
The Beatdown
Station #1
Lunge there / Duck Walk Back 40 Yards
Squats 40 Reps
Sprint (there and back) 40 Yards
Station #2
Merkins (1 is 1) 20 Reps
Decline Merkins (Feet on Step) 20 Reps
Incline Merkins (Hands on Step) 20 Reps
Dips 20 Reps
Station #3
Bicycle (2 is 1) 20 Reps
American Hammers (2 is 1) 20 Reps
Progressive Big Boy Shoulder Press 20 Reps
Plank Jack Shoulder Taps (4 Count) 20 Reps
Repeato (and we all repeated)
We ended with a social distanced Guantanamo with no touching and a lot of running, then held planks to a fifty count while the counter did a Merkin. We ended in the COT and did the c
Counterama / Namerama. Geppetto was the six and gave us his rundown of how F3 impacted his life. Thanks for you constant leadership!! We did announcements and prayed for out troops, emergency responders, those of our fellow Americans who experience prejudice around our country and for peace and cooler heads to prevail. What makes our country stand out and shine is our diverse population helping each other to becoming the the best us we can become and who God created us to be. F3 men, lets show our community what good is and what good does!
Warmed up with super secret 21s with a 10 burpee penalty since few missed the stop.
Partner up:
One partner runs up stairs at the Wall or the hill at Hood park.
While that partner runs the other does exercises. Switch exercise when you reach combined counts below.
50 Burpees
100 Jump Squats
200 Merkins
200 Big Boy Situps
100 Dips
50 Lt. Dans
PAX:
Jimmy Dean
Woodstock
Isoceles
Mercy
Meatloaf
Dropout
Q:
Bongo
Mission Statement, 5 Core Principles
Warm up (in cadence):
SSH x 10 (4 count)
Mountain Climbers x 10 (4 count)
Q gave direction of the three stations set up around the Pit of Despair.
Grassy Area
Fire Pit
Amphitheater
Round one: 10 reps of exercises
Round two: 20 reps of exercises
PAX were directed to travel between stations by running. Whole session was scheduled as 10 reps per, but Q noticed that some PAX were getting done quickly, so audible was called for change up to 20 reps:
Merkins
Burpees
Squats
Forward lunges (2 is 1)
Backward lunges (2 is 1)
Hand release merkins
Decline Merkins
Tuck Jumps
Absolutions
Plank Shoulder Taps
Glute bridges
Dips
Single Leg Squats (10 per leg)
Calf Raises
10 sec Plank
10 sec Al Gore
10 sec 6” Leg Lift Hold
NOR, COR, 6, COT
Q explained his “surprise” today was that throughout the day, it the PAX completed 2 more miles of running, that with the reps completed, they are all finishers of a Virtual Spartan Sprint.
Jimmy Dean was the 6 today, talked about being EH’d by a podcast by Dredd and OBT, and how F3 helped pull him out of a dark place after the loss of his mother.
Prayers were sent for safety, intelligence, and guidance on how we can be better HIM in these tough times.
Felt great to lead this group of men today! It was my honor.
2.3 mile ruck stopping every 7min for exercise (7 reps of each):
– Merkins
-Lt. Dan
-SSH
-Plank Shoulder Taps
-Mt. Climbers
-7 sec Plank
-7 sec Al Gore
Mercy was the 6. FNG was named after the 630 beatdown.
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Before we got into the warm-up and beatdown, Q took a few minutes to explain what happened on June 6, 1944 – D-Day – Operation Overlord then asked the PAX to face the flag, kneel and take a few moments of silence to recognize the efforts of the Allied troops that stormed the beaches of Normandy during WWII as the largest seaborne attack to date.
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
o Bourbon threw in an extra challenge – penalty and start over if any PAX uses a noise/slapping of leg on count to assist count. Q was super impressed that all 17 PAX nailed it on their first try! No penalties assessed.
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card (double up if more than 25)
o A bingo card is flipped and the corresponding exercise is performed OYO; plank when finished.
50% of PAX must finish the complete reps and count off
Once the 50% PAX number counts, all PAX stop and go to next exercise
o After every 5 cards is flipped, sprint to cones and back 3X by all PAX (50% rule in effect)
o Exercises:
B (1-15) = face value # of BURPEES
I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number for EACH direction (i.e. 61 = 6+1 = 7 outlaws each direction)
o Whoever wins the BINGO round chooses an exercise that the PAX will complete 100 of OYO reps. 50% rule in effect.
• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 7 x Groiners
o 9 x Nipple Scraper Merkins
o 10 x Nipple Scraper Merkins
o 9 x Burpees
o 8 x Outlaws (2 is 1)
o 1 x Sprints (to cones and back x3)
o 15 x Burpees
o 13 x Outlaws (2 is 1)
o 2 x Burpees
o 6 x Nipple Scraper Merkins
o 27 x Imperial Squat Walkers
o 1 x Sprints (to cones and back x3)
o 7 x Nipple Scraper Merkins
o 12 x Groiners
o 8 x Nipple Scraper Merkins
o 14 x Outlaws (2 is 1)
o 5 x Burpees
o 1 x Sprints (to cones and back x3)
o 11 x Outlaws (2 is 1)
o 10 x Burpees
o 6 x Groiners
o 8 x Burpees
o 12 x Outlaws (2 is 1)
o 1 x Sprints (to cones and back x3)
o 22 x Imperial Squat Walkers
o 11 x Nipple Scraper Merkins
o 6 x Nipple Scraper Merkins
o 10 x Groiners
o 5 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 7 x Nipple Scraper Merkins
o 4 x Burpees
o 100 x American Hammers (2 is 1)
o 26 x Imperial Squat Walkers
o 11 x Burpees
o 5 x Nipple Scraper Merkins
o 10 x Outlaws (2 is 1)
o 4 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 10 x Outlaws (2 is 1)
o 21 x Imperial Squat Walkers
o 10 x Groiners
o 28 x Imperial Squat Walkers
o 13 x Burpees
• Totals for BINGO exercises:
o 124 x Imperial Squat Walkers
o 100 x American Hammers (2 is 1)
o 78 x Nipple Scraper Merkins
o 78 x Outlaws (2 is 1)
o 77 x Burpees
o 45 x Groiners
o 21 x Side-Straddle Hops (4-count)
o 6 x Sprints (to cones and back x3)
Rucked 3.0 miles while discussing Q Source Topic 3.12 Courage
“A HIM takes the DRP because he is Committed to the Get Right. He is a man who Lives Right and as a result is able to Lead Right through the lifetime Practice of Virtuous Leadership. He is Durable, a Servant whose life is a beacon of Truth and Wisdom to those lost within our fallen and fearful world. He lives in Relational Rhythm with his Concentrica and is in close contact with his Creator, assured that his path is true and his future secure.“
QIC – Stark
PAX – Dropout, Woodstock, Wall-e, Landslide, Huckleberry, Mercy, Tom “TriFroce” __?___. Triforce Ehed by Dropout
Indigenous People Run to Fallen Timbers Monument.
Sealed with a Kiss
Approx half mile course setup with 5 cones for rep stations. Two sprint sections also laid out.
1.) 13 Burpees at Start Line Cone
Run Lap Course
10 Kris Kross Merkins at Each cone around lap
Sprint Hill Section, Sprint 100 yard section
2.) 13 burpees at Start line Cone
Run Lap Course
10 Air Squats at Each cone around lap
Skip (as in jump, not pass by) Hill Section, Sprint 100 yard section
3.) 13 burpees at Start line Cone
Run Lap Course
10 Mountain Climbers (2 is 1)
Run Hill Section Backwards, Sprint 100 yard section
Mosey Back to Start.
Approx 4 miles of nonstop station work.
COR, NOR, Mercy was the six. Lots of prayers and thoughts for our racially fueled emotions as a nation. Give us patience and understanding to be the leaders we are called to be. Whether it is in a small way by being polite when we drive or go through the grocery store or in a bigger way.
Feeling Rucky……Punk!
The PAX:
Ruck- Casper, Ponzi, Meatloaf, Okay, Lego, Geppetto, Raven, Hazmat, Peach (FNG), Coal, Ringo, Popeyes, Huffy (Ruck Q)
Run – Jennay (Run Q), Spaulding, Patriot, Fossil,Woodstock, Gypsy.
Started out in the COT. We had an FNG (Andrew Lee) Went over the usual-
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
The ruckers went through Fort Meigs, across the bridge and did some tow path before we returned. Did about 3 miles, 6 PTs for 60 Ruck Squats and 75 ruck Merkins.
Ended in the COT combined with the runners. Spaulding was the 6 and talked about making it another running another 1000 miles this year and how F3 motivates him. Next we brought the FNG in and named him Peach (League Of Their Own reference). Announcements: Geppetto’s 2 year anniversary. We did 20 Merkins to celebrate. WE ended in prayer thankful for the ability to get out with F3.
It was an awesome honor to have fun with a great group of HIMs while trying to beat them down. Thanks for the opportunity and the trust to execute!!
Move out from parking lot down path by ball fields doing IP style ruck the whole way (fast paced, tread style – dont wait for back to front, peel off and move). At YHC discretion, stop and do 20 ruck merkins, 20 ruck squats, then hold plank for 6. (completed about 8-10 stops total for the beatdown, total of 160-200 merkins and squats)). At parking lot, rucked off for 40 parking lot sprint, 20 merkins/20 squats, sprint back to ruck, 20 ruck swings and 20 rucks rows. Ruck back on, move out and repeat. At big hill, run up the hill for merkins and squats, down the hill for swings and rows, move out. at parking lot, sprint/merkin & squat/sprint/swings and rucks. Finished with 32 ruck overhead in cadence flutter kicks for Jennay’s birthday.
PAX:
Hannibal
Mercy
Woodstock
Bourbon
Popeyes
Ringo
Beretta
Levar
Lonzo
Tupac
Meatloaf
Bongo
Landslide
OK
Peach
Q: Raven
The Thang:
Mission
5 Principles
Started with shout outs to our F3 Black Swamp leadership team and explained each exercise and why it was selected.
The work was broken up into 3 stations.
***Station 1
-Plank for a 50 count
-American Hammers 50 (2 is 1)
-Burpees 50
-Flutter Kicks 50 (4 is 1)
***Station 2
-Partner Work (1st partner completes a movement while the 2nd does work. Count is cumulative until the partners combine for the goal count.
Movement = Bear Crawls / Crawl Bears from cone to cone.
-Diamond Merkins 50
-Lt. Dans 50
-LBCs 100
***Station 3
ROOSTERS!! (400m sprints 4 times with 20-30 seconds rest between each.)
Spreadsheets from the Gloom:
When I first heard that we were going to Starfish and become our own F3 region, I was excited for the opportunity that it would create. Then, when I heard who the HIM were that are to make up our leadership team, I was elated!!!
I couldn’t think of a better group to lead us into the future!! I put together this beatdown to pay homage to those HIM. The HIM of F3 have created a desire in me to strive to be better. I fully believe in the idea that Iron Sharpens Iron. It’s truth and it’s Biblical. Each of these men who make up our leadership team have had an influence on me, wether they know it or not, and I am grateful.
Q – Charmin
Episode V: Charmin Strikes Back, Plyometrics
PAX –
Tupac
Floater
Chanel
Huffy
Hannibal
Shawshank
OK
Warm-up
25 side straddle hops
20 windmill
10 each side, touch ground, one leg back (balance)
Ab-Ripper X (25 moves each)
1. In-and-Outs
2. Bicycles
3. Crunchy Fog
4. Cross-Leg/Wide-Leg Sit-Up
5. Fifer Scissors
6. Hip Rock and Raise
7. V-Up Roll-Up
8. Oblique V-Up (x2)
9. Leg Climb (x2)
10. American Hammer
11. Supermans (pulse up)
STATION 1 : 7MIN
30 SECONDS EACH – 2 ROUNDS
1. HIGH KNEES
2. JUMPING LUNGES (option step back in walking lunge)
3. MOUNTAIN CLIMBERS
4. PLANK – pull knees across to opposite elbow
5. PLANK – PULL KNEE TO SAME ELBOW (SPIDERMAN)
6. SUPERMANS
7. BIG BOY SITUPS
As always, began with Mission Statement and 5 Core principles and disclaimer
WARMUP
21s and chain breakers. Perfect synchronicity on the 21s. So proud of BlackSwamp. We rock.
THE THANG
We did a ladder type beatdown. Each round = number of reps for that round,
ex: Rnd 1 = 1 rep, Rnd 2 = 2 reps, Rnd 3 = 3 reps, etc.
The work was as follows, but with each round, the previous rounds were added. PS, NO ONE FINISHED, IF YOU THINK YOU CAN FINISH, COME OUT ON 06/20/20 AND SHOW YOUR STUFF. Repeato with a few extra minutes (60 minutes vs 45 minutes)
Rnd 1. Lap
Rnd 2. Bear crawl + all previous Rounds
Rnd 3. Diamond Merkins + all previous Rounds
Rnd 4. Surrenders + all previous Rounds
Rnd 5. Burpies + all previous Rounds
Rnd 6. Lt Dans + all previous Rounds
Rnd 7. Absolutions + all previous Rounds
Rnd 8. Military Merkins + all previous Rounds
Rnd 9. Donkey kicks + all previous Rounds
Rnd 10. Big Boy Situps + all previous Rounds
Rnd 11. Box Jumps + all previous Rounds
Rnd 12. Tricep dips (4 is 1) + all previous Rounds
Rnd 13. Bonus Round, 13 of all exercises.
Ended with COR, NOR, know the 6 (Patriot), Announcements and Prayer. Q went on a rant about personal opinion on what is happening in our country. Details not shared here, if you wanted to hear, you should have shown up. ;-). God bless F3, the PAX members and our country.
Awesome share as the 6 Fossil. I loved how you shared how F3 has been a constant positive in your life. Ellis, it was great to hear your story about your family and I know you will where the name Ellis well!
The Thang:
4 Rounds:
R1 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Ape Hops, Karoke
R1 ends
R2 starts, 16 Turkish Get ups, 200 yard sprint, 100 yard movements = Butt Kickers, Backwards Run
R2 ends
R3 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Bear Crawl, Skip
R3 ends
R4 starts, 10 Slow Turkish Get ups (reverse order, hold different poses), 100 yard movements = Mosey, Broad Jump Burpees
R4 ends,
Start COT
End
Turkish Get Up, 12 count exercise,
1 = Come up off back, elbow on ground
2 = Up off elbow to hand
3 = Hip pop
4 = Kick foot through, knee to ground
5 = Straighten Core, hand off ground
6 = Stand up
Same thing in reverse
7 = Lung to knee
8 = Hand to ground
9 = Kick foot through, heel to ground
10 = Sit on 6
11 = Down to elbow
12 = Flat on back
Pax:
Dropout
Bongo
Mercy
Magic Jack
Woodstock
Tai Guy
Lavar
2 Pac
Dutch
Q: Simmons
Warmup: Run around the Theater
Beardown:
8 min push up Tabata 20 on 20 off
3 mins Run/cardio alternating sprints
Cinder Block work Tabata;
5mins – Curls 30 on 30 off
5mins – tricep extensions30/30
5mins – over head press 30/30
4mins Block jump 30/30 (over the block back and forth)
3 mins block squats. 30/30 hold the block while doing squats
3 min Man Maker Burpbees 30/30
3mins absolutions 30/30
It was a beautiful morning only trumped by the quality of the company. Enjoyed my 2nd Q and can’t wait to cook something else up that hurts the next day
Pax:
Dropout
Bongo
Mercy
Magic Jack
Woodstock
Tai Guy
Lavar
2 Pac
Dutch
Q: Simmons
Warmup: Run around the Theater
Beardown:
8 min push up Tabata 20 on 20 off
3 mins Run/cardio alternating sprints
Cinder Block work Tabata;
5mins – Curls 30 on 30 off
5mins – tricep extensions30/30
5mins – over head press 30/30
4mins Block jump 30/30 (over the block back and forth)
3 mins block squats. 30/30 hold the block while doing squats
3 min Man Maker Burpbees 30/30
3mins absolutions 30/30
It was a beautiful morning only trumped by the quality of the company. Enjoyed my 2nd Q and can’t wait to cook something else up that hurts the next day
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Started with 88 side-straddle hops (4-count) in cadence to celebrate Casper and Hannibal’s birthdays.
Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 7 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• Mosey back to Gauntlet base
Ruck at the Battlefield
6/13/2020
0530
Tupac, Dropout, Dutch, Simmons, Magic Jack, Woodstock, Bongo, Mercy (Q).
Google Chrome wants to auto correct Tupac to Teacup. That’s a fun new name.
An out and back ruck, preceded by the principles and mission. Took a semi muddy trail from Fallen Timbers onto the Cannonball trail, connected to the north fork, and went awhile until it was time to turn around. Bongo wore a sleeveless hoody, and that was the most interesting piece of clothing on the ruck. Who needs a hood but no sleeves? Also, the PAX observed that the paved trail, which used to be train tracks to Wabash, IN, was striped and lined, with double yellow at times. No motor vehicles are allowed on the trail, but it was interesting to see no passing, according to the markings. Unsure if runners and cyclists really follow those.
A great time, simple ruck, at a brisk pace. Don’t need any coupons to slow us down while we stack miles for RiverX.
Used both ends of the scenic Wall AO. Setup a 5 station route between Hood Park and Riverside Park. Each Station had 4 wrokouts on them. Perform ONLY 1 workout at a time then move to next station. This was a about a 3/4 mile course. If you performed all 4 lap you would complete the virtual Spartan Sprint….except these are F3 boys so we upped the ante a bit. All reps were suppposed to be only 10 per exercise. We did the following instead.
Station 1
20 Sec Plank
20 Mountain Climbers (2 is 1)
40 SSH
20 Air Squats
Station 2
10 Forward Lunges Per Side
10 Reverse Lunges Per side
10 Tuck Jumps
10 Knee Slap Mountain Climbers Per side
Station 3
10 Single Leg Squats Per Side
40 Calf Raises
10 Burpees
20 Sec Squat Hold
Station 4
20 Sec Hollow Hold
20 Plank Up Downs
20 HRMerkins
20 Glute Bridges
Station 5
20 Declined Merkins
40 Dips
20 Merkins
20 Plank Shoulder Taps Per Side
Only being able to do one exercise per station and then run to next station made the DISTANCE the hardest part of this workout. You had to move with purpose from station to station if you wanted to complete in 35-40 mins….and a few did! All PAX pushed and never stopped.
COR, NOR, Mile High was the 6 and left a strong message as he was recently deployed, thankfully for only a short week, to our nation’s capital in response to the racial tensions our country is facing. His message was one of thanks, knowing he could go do his job and we F3 Brothers would be holding down the wall with his sons.
QIC – Stark
PAX – Meatloaf, Mercy, Lavar, Bourbon , Woodstock, Boys II Men, Popeyes, Ringo, Landslide, Huckleberry, Peach, Beretta, Mile High, TuPac, Wicked
Paula Abdul2 Steps forward, 1 Step Back
Started with a little cadence of 8 Count Body builders and Imperial Squat Walkers to get PAX warmed up for the movements to come in the main event.
The Thang –
2 Tracks of 7 Cones. Track one spaced Approx 20 Yards apart down parking lot lines. Track 2 (shorter track) spaced approx. 15 yards apart. This Allows for 5 stops. Each round you move ahead 2 cones and perform exercise ONE and then move back one set of cones and perform exercise TWO. Then up 2 cones, and back one…so on.
Round 1.) Long Track – Movement was running between cones.
Exercise 1 on the forward movement – 8 Count Body Builders – 5 reps at each stop
Exercise 2 on the backwards movement – Absolutions – 5 reps at each stop
Hold plank until all PAX finish
Suicide Sprint All the way back to start
Round 2.) Short Track. Movement was Bear Crawls forward and Crawl Bears back
Exercise 1 on the forward movement – Merkins – 20 reps at each stop
Exercise 2 on the backwards movement – Supermans – 20 reps at each stop
Hold Plank until all PAX finish
Suicide Sprint All the way back to start
Round 3.) Long Track. Movement was High Skipping
Exercise 1 on the forward movement – Bonnie Blairs – 20 reps at each stop
Exercise 2 on the backwards movement – Imperial Squat Walkers – 20 reps at each stop (Each Squat is 1)
Hold Plank until all PAX finish
Suicide Sprint All the way back to start
Bonus Round 4.) CORE on Long Track. Had enough time for a quick round. Movement was running between cones
Exercise 1 on the forward movement – Freddy Mercury’s – 20 reps at each stop
Exercise 2 on the backwards movement – Plank Jacks – 20 reps at each stop
COR, NOR, and totally coincidentally the 6 was Boys II Men. Shared some great info on a charity he started called the Program Inc. Many prayers for the social struggles we are facing in our community today. Prayers for the family of the young boy who passed from Raven’s school recently. Prayers for understanding and patience and the strength to ask for help.
3 Fs, Mission, Principles covered by ISO.
12 PAX: Mile High, Van Gogh, Wicked, Bourbon, Coconut, Spaulding, Stark, Landslide, Patriot, Dutch, Fossil, and Woodstock (QiC)
Brief warmup stretch and YHC talking about the plan to attempt a large, diverse pace group Fartlek. YHC explained what a fartlek run is and how it can be beneficial. Coconut led an easy warmup run to Ft Meigs School/Rivercrest Park, where we circled and YHC went over the plan. YHC clocked a a little over 2.75 miles on the fartlek, 1.25 to the school and 1,25 back, and then some bonus laps. Total of 5.86 miles, near training pace, and a 7:06 mile in there to boot.
For those reading and not sure what a Fartlek is – it is a mixed pace interval run of random distances designed to incorporate high intensity work and muscle confusion. This is an alternative to a fixed interval/stride workout. For example, we warmed up for 1.25 miles, then YHC picked 2 points (start point was a telephone pole, end point was where the walking path crossed a driveway) approx 100Y apart, and PAX all push hard for that distance. You then dial it down to a walk/jog for a bit, then pick back up to a run, then YHC picked the next start/stop points for a sprint. The distances you pick should vary – 40 yards, 400 yards, 100 yards, etc. sprints are all in, and recovery is important – you should be seeing your HR spike in the top end of zone 5 (180+) and then try and use the walking/jog to recover to the 130-140 range (or lower) before picking back up the run. Run should hold the HR at that 130-140 range throughout, and then sprints take it back to the top. Fartleks really help with VO2 max training and endurance training in general as you can really pile on the pain.
Target total pace EVEN WITH RECOVERY should be at or below your normal training pace, otherwise you are not pushing your sprints hard enough or long enough, or you are taking longer to recover. Try and keep pushing on these!
I encourage all run Q’s to really get nasty on run Q’s – a flat run now and then is ok, but you can do more!
Closed out in the COT with the ruckers. Beautiful day, great group, hard push.
7 other men joined my for my continued B-day celebration where exercises were done in 45 reps.
Q: Hannibal
Tupac
Charmin
Huckleberry
Shawshank
Meatloaf
isosceles
Huffy
Started with opening circle, including count, mission and principles.
Warm up of 45 in cadence SSHs
Then over to the field for the work.
45 Merkins
Backpedal to the cones and back
45 American Hammers
Karaoke down and back
45 Carolina Dry Docks
High knee down and back
45 Squats
Bear crawl down and back
45 Burpees
Sprint down and back
Repeato (Most finished 2 rounds)
Circle up for a 45 count plank, and a 45 count Glute bridge.
Count-o-rama, Name-o-rama, 6, announcements, prayer.
2nd F at Te’Kela
Thursday DRP
Date: June 18, 2020
Time: 5:30am to 6:15am
Location: The Battlefield – The Shops at Fallen Timbers – Maumee, OH
QIC: Geppetto
PAX: 7 total – Geppetto, Casper, Isosceles, Raven, Woodstock, Mercy, Montoya
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Credo: Leave no man behind but leave no man where you found him
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
The Thang:
Warmup in cadence:
SSH x 20
Imperial Walker x 15
Cross Country Skier x 15
Butt Kicks x 20
7 stations, 7 reps at each station. Focus on proper form.
-Round 1: Squats
-Round 2: Flutter Kicks
-Round 3: Burpees
-Round 4: Lunges
-Round 5: Sit-ups
-Round 6: Merkins
-Round 7: Jump Squats (Did not complete Round 7)
-Countorama: 7
-Nameorama
-Know the 6: Montoya
-Announcements: July 4th Convergence. Grand Rapids Saturday beatdowns are off to a great start.
-BOM: YHC led the PAX and read the following poem:
The Power of “I”
I WILL DO MORE
I am only one, but I am one.
I cannot do everything, but I can do something.
And what I can do, I ought to do.
And what I ought to do, by the grace of God, I will do.
I will do more than belong…I will participate.
I will do more than care…I will help.
I will do more than believe…I will practice.
I will do more than be fair…I will be kind.
I will do more than dream…I will work.
I will do more than teach…I will inspire.
I will do more than earn…I will enrich.
I will do more than give…I will serve.
I will do more than live…I will grow.
I will do more than talk…I will act.
I will be more than good…I will be good for something.
– Anonymous
Spreadsheets from the Gloom: Thanks for the opportunity to stand in front of this great group of men, Isosceles! Had a few late comers, had a few fartsackers. The HIM who posted started their day off with a win! Great to see the PAX encouraging and motivating each other to muscle through the exercises.
Ruck to the wall and back. Did 10 Turkish get ups at the wall with ruck sack as weight. Also held a discussion in pairs about what we can do to help our community address racism.
Perfect morning for a beatdown. We had 12 PAX:Bourbon, Hannibal, Charmin, Wicked, Coconut, Coal, Peach, Popeyes, Meatloaf, Fossil, Ringo, Huffy (Q).
We started in the circle of trust. Went over the usual-
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
We broke up into 6 teams of 2 and split off to the 6 different stations. The Beatdown was “a Typical Huffy Beatdown” :
Station #1 (at the meeting area)
A Burpees 15 Reps
B American Hammers 20 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Grassy Hill Side near the cross walk
Station #2
A Superman Merkins 20 Reps
B Big Boy Shoulder Press (Progressive Count) 20 Reps
Lunge to the Corner near the steps
Station #3
A Decline Merkins 25 Reps
B Calf Raise Jump Squats 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Austrailian Push Ups 25 Reps
B Incline Close Grip Merkins (on the bar) 45 Reps
Run to the Docks at Hood Park
Station #5
A Dips 45 Reps
B Leg Lifts 25 Reps
Run Up The Hill to the grassy area neat Commodore Perry
Station #6
A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
B Merkins (Head Down Hill for Added Difficulty) 45 Reps
Run down the hill then to the Station #1 at Riverside
Repeato
Everyone busted tail and got through each station at least once. I had teamed up with Coconut and he pushed me the whole way.
We held plank until everyone got to the cot the counted to 45 as the counter did a merkin. Recovered and did the Counterama / Namerama. Fossil was our 6. He told us about how he came back for the fellowship and faith of F3. Fossil is in the double respect category but in my opinion could run circles around most of us young whipper-snappers. The group, including myself, is blessed to have you in all 3 of the F3 elements. We prayer and finished up. Another blessed morning. Thanks you PAX for making the beatdown awesome!!
FOR THOSE ABOUT TO RUCK, WE SALUTE YOU
Per Run/ Pre Ruck
Q = Tupac
PAX = Wally, Woodstock, Landslide (runners) Bongo, Simmons, Mercy
As always, began with Mission Statement and 5 Core principles and disclaimer
Not much to mention, ruckers and runners went their separate ways. While rucking, we say a bright yellow shirt slip behind a dumpster. It would appear respect might grab a nap, splash some water and job back appearing to put in some real work. Not Judging, just circumstantial evidence.
Ruck included several PT breaks. This seemed to have an effect of shutting Simmons up for about 5 minutes. He started to speak, so Q decided more PT was required. Simmons stared down the Q the entire time, but the Q, being a veteran did not acknowledge the stares. Over 2 miles put in with the PT. Runners did crazy mileage. Great job to all.
COT and NOR saved till after the beatdown.
Q = Tupac
PAX = FNG (OPEC), Simmons, Mercy, Woodstock, Landslide, Bongo,
As always, began with Mission Statement and 5 Core principles and disclaimer
WARMUP
Imperial Squat Walkers and 21s. Perfect synchronicity on the 21s. So proud of BlackSwamp. We rock.
THE THANG
We did a ladder type beatdown. Each round = number of reps for that round,
ex: Rnd 1 = 1 rep, Rnd 2 = 2 reps, Rnd 3 = 3 reps, etc.
The work was as follows, but with each round, the previous rounds were added. PS, NO ONE FINISHED but tremendous work put in by every individual
Rnd 1. Lap
Rnd 2. Bear crawl + all previous Rounds
Rnd 3. Diamond Merkins + all previous Rounds
Rnd 4. Surrenders + all previous Rounds
Rnd 5. Burpies + all previous Rounds
Rnd 6. Lt Dans + all previous Rounds
Rnd 7. Absolutions + all previous Rounds
Rnd 8. Military Merkins + all previous Rounds
Rnd 9. Donkey kicks + all previous Rounds
Rnd 10. Big Boy Situps + all previous Rounds
Rnd 11. Box Jumps + all previous Rounds
Rnd 12. Tricep dips (4 is 1) + all previous Rounds
Rnd 13. Bonus Round, 13 of all exercises.
Ended with COR, NOR, know the 6 (Mercy), and name the FNG. Welcome to OPEC. Serious work by OPEC, he may not need F3 for the fitness (he is very fit, I hope you were challenged), but he needs it for EVERYTHING ELSE F3 has to offer. Announcements and Prayer. Q spoke about making an impact. If we impact our community, we impact Toledo. Toledo can Impact OH, OH the nation and the nation the world. Change BEGINS HERE, with each of us. God bless F3, the PAX members and our country.
Two Options
Date: June 22, 2020
Time: 5:30am to 6:15am
Location: The Gauntlet – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: 11 total – Geppetto, Raven, Montoya, Hannibal, Peach, Mile High, Popeyes, Huffy, Charmin, Ringo, Beretta
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Credo: Leave no man behind but leave no man where you found him
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warmup:
Jog to sled hill
The Thang:
Six stations in rotation on repeato
Station one at bottom of hill: (5) absolutions then bear crawl up hill
Station two at top of hill: (10) burpees then crawl bear down hill
Stations three through six are marked by cones at the “corners” of the running track
Station three: (15) Imperial Squat Walkers
Station four: (20) Hand Release Merkins
Station five (25) Big Boy Sit Ups
Station six (30) Calf Raises on curb
-Countorama: 11
-Nameorama
-Know the 6: Peach – Likes the accountability. Better than going to a gym. Good workout. Got his name from A League of Their Own and because he played baseball in college.
-Announcements: Continue to support Grand Rapids mustard seed. July 4th Convergence at Fortress.
-BOM: Prayers for fathers, for this beautiful day and for the men of this group
Spreadsheets from the Gloom: 65 and rainy. Great to start the day with a win by getting wet, dirty and out of our comfort zones this morning. Honor to lead this group.
PAX out for a run:
Buttermaker
Landslide
Mile High
Woodstock
Spaulding
Stark
Coconut (Q)
PAX out for a bike ride (?!)
Isosceles
Jennay
Run consisted of a jaunt through the neighborhoods between Ft. Meigs and Rivercrest park, visiting all cul-de-sacs at up-tempo pace. There are some long cul-de-sacs there!
Mission
Principles
The Thang
Rucked 3 miles up & down six hills. All while adding an extra 10 lbs in everyone’s rucksack. (Hence the Up 10 Ruck title.)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Took three attempts, but the PAX finally got it.
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 8 reps of the exercise
• PAX sprint to second cone and perform 8 reps of the exercise
• PAX sprint to third cone and perform 8 reps of the exercise
• PAX sprint to end line and plank until all PAX are planking
• PAX sprint back to start line and plank until all PAX are planking (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Diamond Merkins
o Lt. Dans
The Thang
Escalating Burpee Mountain – 1min of burpees, 15 seconds of rest. Goal to get at least 12 reps of each. Nearly 12 straight minutes of burpees!
1.) Burpee No Merkin
2.) Burpee
3.) Squat Thrust Burpee
4.) 8 Count Body Builder
5.) Mountain Climber Burpee
6.) Side Kick Through Burpee
7.) Frog Hop Burpee
8.) Donkey Kick Burpee
9.) Frog Hop Crawl Bear Burpee
10.) Triple Sky Fall Burpee
NASCAR Nasties
Pit row made up of cones to keep teams of two separated. One partner performs 7 reps of 3 exercises on repeato while other partner runs 1/4 mile loop at Fortress.
10 min rounds
1.) HR Kriss Kross Merkins, Plank Tucks, Supermans
2.) V-Ups, Knee Slap Mountain Climbers, Box Cutters
3.) Never Surrenders, Jump Squats, Monkey Humpers
COR, NOR, Peach was the six. I just love “randomly” selecting the 6. Peach has only been in the group for about 2 weeks but I don’t think he has missed a beatdown. Great to hear from a new guy and his perspective. Prayers for more patience and understanding in the world. Especially the Father’s and their 2.0s for this Father’s Day weekend.
PAX – Lonzo, Jimmy Dean, Landslide, Splinter(Charlotte), Gepetto, Lavar, Isosceles, Charmin, Tupac, Mercy, Bongo
Q – Dropout
Lavar was the 6 and identified how great it is to be a part of this group and the encouragement it brings. I second that Lavar!
Prayer Requests for Bongo’s sister-in-law (breast cancer) and Dropout’s wife (labor and delivery).
The Thang:
-Warm-up: SSH in cadence/Lap around theater
-Bearpee Relays
-Bobby Hurley
-LBFC
-Jackhammers
-Floyd Mayweathers
-J Los
-Wave of Merkins
-Pickle Pointers and Pounders
-2 Laps around theater
COT
End
Honored to lead this most excellent group of 15 PAX this morning:
Bourbon
Dutch
Mile High
Hannibal
Stark
Thai Guy
Meatloaf
Peach
Nimbus
Spaulding
Popeyes
Huckleberry
Chubbs
Coconut
Q- Lego
After a poorly timed cadence SSH warm-o-rama by YHC, we got on to the Thang:
3 stations, each focused on 1 muscle group. 5 reps to start, +5 after that until 20 reps, then back down to 5.
You go up the steps to Station 1 (AB):
* LBC’s
* Leg Raises
* American Hammers (2=1)
* Imperial Walkers (2=1)
Down the ramp to Station 2 (BACK):
* Dancing Bears (2=1)
* Supermans
* Crab Humpers
* Y Superman (Angry Birds)
Finish at the bottom with Station 3 (Chest):
* Merkins
* Shoulder Taps (2=1)
* Diamond Merkins
* Wide Merkins
2 PAX had to be pulled away kicking and screaming (as I remember…) to join the CoT because they wanted to “finish”. Always a good sign.
Meatloaf was the 6 and spoke of knowing that he can look around the CoT and see Men that can push and mentor him. His 100 Posts in 100 Days challenge was not met with laughter but with encouragement from all PAX in the region.
Prayers for Bongo’s Sister-in-law, battling a cancer diagnosis.
Little Old Lady
Battlefield
6/27/20
Q: Montoya
PAX: Simmons, Bongo, Lonzo, Lavar, Isosceles
Warm up: 20 side staddle hops in cadence and a run around the movie theatre
The Thang: We had some fun. We worked out to Moby’s flowers and we timed our reps to the verses, “Bring Sally up, Sally Down” After each set we did a burst of cardio goodness.
Upright row
-bunny hops to the lamp post-approx 30 ft
Push-ups-low plank at sally down
-bear crawl to the corner and crawl bear back
Squats-low squat at sally down
-run the movie theatre perimeter
Legs-up-hold legs six inches at sally down
-lunges to the corner and back
Big Boi -situps -c sit at sally down
Duck walk from theatre to the benches
Wall jump- burpee down jump up on sally up
Lunges back to theatre
Curls
Great Mumble Chat, though a lot seemed to be at ISO’s expense, good laughs, and some swearing.
Circle-up, Count-O-Rama, Name-O-Rama, Six, Intentions and Prayer
Be The Swamp Thing You Were Meant Too Be- The Beatdown
PAX:
Huffy
Beretta
Mile High
Gypsy
Bourbon
Spaulding
Okay
Meatloaf
Started off with the usual:
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
Kicked off the beatdown with 21 side straddle hops, and got into the meat of the beatdown
Be the Swamp Thing You Were Meant To Be!
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Decline Merkins 25 Reps
American Hammers 25 Reps
Incline Merkins 25 Reps
Australian Swing Push-Ups 25 Reps
Dips 25 Reps
Mosy to Station #2
Station #2
Agility Run 2 Runs
40 Yd. Car Push (Each Direction is 1) 2 Runs
Calf Raise Jump Squats 25 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
Lunge to Station #3
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Squats 30 Reps
Big Boy/Shoulder Press (Progressive Count) 20 Reps
Burpees 15 Team
Duck Walk to Station #1
-Repeato-
All of the pairs made it thru at least 1 and 2/3 rounds. Awesome work by the whole everyone. We ended in the COT where Gypsy was the 6 told us a bit about himself. I was paired up with Gypsy and he pushed me the whole way and kicked some serious tail without any letting off the gas! Thanks for taking me well beyond my comfort zone Brother!! If the effort determines the effectiveness of the beatdown, the PAX made the most of it!! Great work you great big pod of Swamp Thang HIMs!! As always, an honor to lead my Brothers!!
Full Disclosure: YHC was finishing up a month long distance challenge and PAX were subject to hidden miles with the beatdown. And a good beatdown is tough, hard threshold training makes it great.
Rounds of on bell work:
1) 5 thrusters, sprint down and back (bell every 45s/5:15) – last round double sprint
2) Merkins/curls (bell every :30, them switch exercise, 3:00)
3) 5 burpees, sprint down and back (45s/5:15)
4) flutter kicks/plank jacks (:30/3)
5) 5 lt Dan’s, sprint (45s/5:15)
6) merkins/squats (:30/3)
7) 5 jump squats /sprint (45s/5:15) up button – double sprints or extra set jump squats.
2 FNGs are not locals (2 Buck Chuck is a clevelander, Buffet is from Marion, IN but may be moving to Indy). Both EHd by Heisenberg.
Great time had by all, Charmin was the 6 and as always we ended in a COT.
QIC – Stark
PAX – Huckleberry, Van Gogh, Chubbs, Chanel, Bonds, TuPac,
Okay and crew of 4 FNG’s. 2 biological teenage sons and 2 young men he fosters for the summer for past several years from Texas Lex “Fallout” New, Elijah “Nomad” New,
“C.C” – young man from Texas
“Cinco” – young man from Texas
Kaboom at the Commons
Warm-Up – Hello Dolly’s, Seal Jacks, Stump Huggers
5 Star Merkins (Merkin, Shoulder Tap – 2 is 1, Right Leg Glute Lift, Left Leg Glute Lift)
50 as a team of 2, while PAX 1 is performing 5 Star Merkin other Pax Holds low Merkin Position
13 Ways to the Core – 50 Reps Each, Run to Far Cones, Perform 5 Burpees, Run Back and perform work in Center
American Hammers – 2 is 1
Heals to Heaven
Big Boi Sit Ups
Supermans
Alternating Heel Touches – 2 is 1
Peter Parkers – 2 is 1
Flutter Kicks – 4 is 1
Hip Dips – 50 per side
Stump Huggers
Crunchy Frog
Freddy Mercury’s – 2 is 1
Glute Bridge
Hello Dolly’s
COR NOR , Bonds was the Six, prayers for our troops and country over the 4th of July weekend. Safe travels to Bonds, and our PAX in search of new careers.
Recycled an idea from a couple of years ago at the Wall–split PAX into 3 groups to allow for social distancing. Within each group, 1 PAX began to plank and each group was told that at all times a member of their group should plank for the remainder of the beatdown. The other members of each group would do a max of 50 reps of an exercise or a lap up the stairs and around the loop at the Wall. The exercises were chosen to target shoulders and abs: Nightclubs, LBC, Carolina Dry Docks, Imperial Walkers, Squats. PAX were to continue with an exercise until hitting 50 reps or relieving either the runner or Planking PAX member. An awful time was had by all. YHC quoted Tupac saying “this is stupid’. Beautiful morning in the gloom at the Wall.
PAX- Coconut, Bourbon, Bogey, Van Gogh, Geppetto, OK, Lonzo, Lavar, Dropout, Boy II men, Peach, Ringo, Mike High, Beretta, Meatloaf, Huckleberry
Q- Isosceles
The Thang:
1. welcome
2. All research in the last 10 years says that we can rewire our brains. Neuroplasticty
3. Mindfulness: a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and huffy huff GD F
1. accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
2. Fixed vs growth
3. Mosey
4. Yoga 10 minutes (upward/downward dog into other fluid movements)
5. Listen to 10 minutes mediation : Welcome to the Party
6. Bear Crawl Merkins, 50 yards and back, about 8 minutes
7. Pull ups to failure, meditation walk 15 steps, on repeato
Huffy opened bringing in the FNGs and explaining the Mission of F3 and the 5 Core Principles. He then lead warm ups with: Side Straddle Hops, Windmills and chain breakers. We counted off in 2s to divide the group in ½.
THE THANG
Group ONE went to Huckelberry which punished the PAX for 15 minutes
10 Curls with Cinderblock Coupon
10 Dead Lifts with Coupon
10 American Hammers with Coupon (2 is 1)
25 BBS with or without Coupon
18 yard Lunges with Coupon
10 Merkins
18 yard Lunges with Coupon
Repeato for as many sets as you can for the 15 minutes.
Group TWO went to Okay and Tupac. This was Legs and Cardio were the focus here, that consisted of
Pax Run:
Mile High
Stark
Coconut
Jennay
Fossil
Landslide
Spaulding (Q)
Ruck BB
Mission
Principles
The Thang
Rucked 2.5 miles while stopping 4 times to perform Gorilla exercises with rucks on!
Gorilla Humpers
Gorilla Walk
Gorilla Lateral Walk
Gorilla Merkins
Gorilla Plank
Gorilla Charge (uphill)
COT led by Spaulding
NOR
Six was Mile High
Announcements
Prayer
Pax Run:
Mile High
Stark
Coconut
Jennay
Fossil
Landslide
Spaulding (Q)
Ruck BB
Mission
Principles
The Thang
Rucked 2.5 miles while stopping 4 times to perform Gorilla exercises with rucks on!
Gorilla Humpers
Gorilla Walk
Gorilla Lateral Walk
Gorilla Merkins
Gorilla Plank
Gorilla Charge (uphill)
COT led by Spaulding
NOR
Six was Mile High
Announcements
Prayer
Group 1 – regular Bench / Bent Over Row supersets – 12-15 reps, then 12-15 reps. 3 sets. Then close bench and upright rows 12-15 reps 3 sets
Group 2 – Curl / Extension superset – 15-20 reps, then 15-20 reps. 3 sets. then front raise 3 sets to failure.
Switch
All – shoulder press, Shrug, deadlift continuous set pyramid. 12/12/12, 10/10/10, 8/8/8 6/6/6 4/4/4.
All – heavy squats x 15, light lunges x 15 (2 is 1) 4 sets
We had a wonderful morning with 12 hardy souls! We had a No Run Fun workout. We went to the shelter house with our cement blocks. The workout was 30 merkins, 20 overhead presses with the block, 20 dips, 20 curls, 20 big boy sit ups or 20 starfish sit ups, 2 = 1, and 20 squats with the block. Then you took a 30 second break and repeated the workout. attending were Kevin Popeyes Connors, Alan Coconut Davies, Andrew Peach Lee,
Ron Montoya Stowers,
Joey Charlotte Parker,
Jake Jennay Wittmer,
Thomas Mercy Morressey, Alec Meatloaf Falkenberg, Noah Beretta Cordova, Daniel Mile High Cordova, Billy Hannebal Stark and the Q, Mark Landslide Trimble.
we ended the session in a circle of trust.
PAX: Chanel, Tupac, FNG Slugger, OK, Shawshank, Hannibal, Dr. Banana, Charmin
QIC: Chubbs
Warm up: 21 SSH’s, 10 arm circles front and back, 10 hip rotations each leg, 10 leg swings each leg
The Thang: Station work, do the first exercise and move to the next station. Then 2nd exercise and move…
Station 1 – Broad jump to fountain before starting with exercise 1.
1. 40 LBC’s
2. 20 Superman’s
3. 20 Shoulder tap planks
4. 20 Heels to Heaven
Lunge to station 2
Station 2
1. 20 Decline merkins
2. 40 dips
3. 20 Hand release merkins
4. 20 Carolina dry docks
Jog to station 3
Station 3
1. 40 Sumo squats
2. 20 Kick squats
3. 20 one leg squats
4. 20 jumps squats
Carioca back to station 1
Cool down: Toe touch, chest stretch, runners pose, lat stretch
COR, NOR, the six – Hannibal shared what F3 has meant to him and his journey to 200 posts, FNG Slugger – in Perrysburg on business from Louisville and Tupac EH’d him at Starbucks that afternoon, announcements and prayer.
The Ruckus Bringer
6/30/2020
Necropolis
Flo
Meatloaf
Peach
Lego
Coho
Coho (FNG – Stark/FiA Gypsy EH’d)
Huffy
Coal
Q- Raven
The Thang:
With a repeating timer set for every 5 min, we headed north toward the fort. Around the east side of the fort and out first alarm sounded for a PT stop. Packs off on our 6 for some high slow flutterkicks while holding our packs over head. Packs back on and headed to the bridge over River Maumee. At the start of the bridge we halted for directions. Indian Wall Sits was the announcement 🙂 each PAX start by doing a wall sit on a “post”, the last PAX sprints to the beginning of the line and wall sits, followed by the next, last PAX in line, all the way across the bridge. Grueling and amazing at the same time. We continued through Sidecut Metro park, stopping every 5 minutes for PT. After the park we headed back to the fort. PT as follows:
-Low Plank 90 count
-Monkey Humpers 34
-Lunge walk 50 paces
-Shoulder taps 20 (2is1)
As always, it was an honor to lead. The HIM of F3 inspire me to want to be a better man & I wouldn’t be who I am with out them, AYE!
With a repeating timer set for every 5 min, we headed north toward the fort. Around the east side of the fort and out first alarm sounded for a PT stop. Packs off on our 6 for some high slow flutterkicks while holding our packs over head. Packs back on and headed to the bridge over River Maumee. At the start of the bridge we halted for directions. Indian Wall Sits was the announcement 🙂 each PAX start by doing a wall sit on a “post”, the last PAX sprints to the beginning of the line and wall sits, followed by the next, last PAX in line, all the way across the bridge. Grueling and amazing at the same time. We continued through Sidecut Metro park, stopping every 5 minutes for PT. After the park we headed back to the fort. PT as follows:
-Low Plank 90 count
-Monkey Humpers 34
-Lunge walk 50 paces
-Shoulder taps 20 (2is1)
COR
NOR
COT
As always, it was an honor to lead. The HIM of F3 inspire me to want to be a better man & I wouldn’t be who I am with out them, AYE!
Mystery Beatdown!
7/9/20
The Wall @ Riverside Park
Tupac
Flo
Coconut
Hazmat
Jennay
Stark
Koho
Meatloaf
Hannibal
Geppetto
Charmin
LEGO
Spaulding
Casper
Fossil
Peach
OK
Gypsy
Huckleberry
Mile High
Beretta
Ringo
Popeyes
Q – Raven
The Thang:
COR
5 Core Principles
Mission Statement
Warm-up 21’s!
Twice through the 21’s and 2 sets of ten penalty burpees, because THE Q screwed up the count
🙁
The workout was set up in 5 different stations. Each station (except stairs) had 3 exercises. PAX were encouraged to give their best today, to move from station to station with enthusiasm and get in all reps. PAX were informed that they should be “gassed” by the end of the beatdown. PAX responded well, it seemed most or all were indeed gassed.
1. Stairs:
Up the stairs 3 times, but rather than running, walk/power hike the stairs climbing 2 steps with each step and try to use ball of foot rather than the whole foot.
2. Top of the Stairs:
-Decline Merkins X20
-Dips X20
-American Hammers X20
3. Top of the ramp:
-Absolutions X10
-Lt. Dans X10
-Burpees X10
4. Bottom of the ramp:
-Australian Merkins X20
-Shoulder Taps X20
-V-ups X20
5. Main area:
-Glute Bridges X20
-Box Jumps X20
-Austrailian Snow Angels
NOR
Meet the 6
Announcements
COT
24 PAX at the Wall this morning, as always, it was an honor to lead!
AYE!
We did the Spartan 300 and for the first time ever a group finished! As a group of five with 2 or 3 running 50 yards down and back the rest of the group were doing reps until the got to 300. The exercises were Merkins, LBCs, Burpees, starfish sit ups, swimmer merkins, V sit ups, diamond merkins, big boy sit ups, south Carolina merkins, pistal squatys and then dips.
My phone sound went out during the video so I am missing one person Josh Biggie Michalak, Ryan Coho Decoup, Jake Jennay Wittmer, Ryan Hazmat Wilson, Andrew Peach Lee, Eric Venom Kinor, Dave Flo Walbom, Alan Coconut Davies, Marius Nimbus Paulikas,
Matt Stark Yarder,Chris Charmin Tracey,Billy Hanibal Stark, Bryan OK New,Mulan,
Bob Raven McCartt, Lou Ellis Rameriz and the Q Mark Landslide Trimble attendeed.
The Murph – In Honor of Seal Lieutenant Murphy
1 Mile Run
100 Pull Ups
200 Push Ups (Merkins)
300 Squats
1 Mile Run
Co-Qs – vQ-Beretta and Q-Ringo
PAX: Huffy, Zelda, Coho, Woodstock, Spaulding, Casper, Tots, Meatloaf, Peach, Nimbus, Popeyes, Mile High.
Awesome work by the whole PAX. Nice leadership VQ by Beretta and CoQ by Ringo. Way to show great incentive and maturity. You guys are well ahead of the curve!! T-Claps to you both!!
The Q: Josh “Lavar” Schuyler, name if event: count to ten and do it again
The PAX: Thomas “mercy” morissey, Rob “Simmons” brace, Kyle “wal-e” Edwards, Dan “Casper” kubacki
The warmup: warmed up with some back pedals, karaokes, high knees, and butt kickers
The workout: we broke into 2 teams, mercy and I on one and the other 3 together. Competition 1 consisted of bear crawling to 3 cones spread out about 15 feet each. At the ones we did 2 burpees. After final cone sprint back. Next teammate goes. Did that 2x’s per person for team of 3 and 3x’s for team of 2. Mercy and I won so we got to pick which combo of exercises we would do for next phase of workout which included starting at 1st cone and doing 1 rep, then sprinting to 4th cone and doing 9, then sprint back to 1st cone and do 2,etc. we chose merkins and absolutions while other team got Burpees and freddie mercuries. Next team event was suicide relays from cone to cone with mercy and I going 3x’s each and larger team going 2x’s each. Larger team won and picked combo 1-9 workout of flutter crunches and lt dans. Mercy and I got plank jack shoulder taps and Bonnie blairs. Final team event was crawl bear, crab walk, bear crawl, sprint races. Larger team won and picked 1-9 combo of mountain climbers and squats. Mercy and I got diamond merkins and dry docks. Had to do 1-5 on last one due to time. Cool down was a sprint half way up the main boulevard with karaokes on the way back.
Hello My name is Inigo Montoya, it is my birthday, prepare to die
Q: Montoya
Pax: Mercy, Woodstock, Landslide
The Thang:
Celebrating my F3 anniversary we got to do one of my favorite workouts.. 2018 Iron pax Week 2
We did 8 minute rounds of Thrusters, Kettlebell swings, curls, and Man Makers. After 25 reps we ran 25 yards, out and back. A 2 minute rest was enjoyed between each round. It was a hot one and everyone was dripping at the end.
Should remember to do this on pavement, due to the grass being uneven.
Annoucements and Prayers with Landslide as the 6th.
Date: 07/13/2020
Time: 5:30 – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Bourbon
PAX: 10 Total – Meatloaf, Bongo, Peach, Lego, Spaulding, Raven, Montoya, Popeyes, Mile High, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The PAX achieved perfection on the second try. The first round, there was some speculation of whose count was incorrect, but either way, multiple finished at different times and were penalized with five burpees each OYO.
Beatdown:
• Four cones in corners to make a square.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Hand Release Merkins
• Cone 2 = Absolutions
• Cone 3 = Burpees
• Cone 4 = Captain Thors
Stark covered the opening Mission, Principles, and disclaimer and was really good at addressing the 2 FNGs.
Ruckers took off in an IP ruck (continuous), and at YHC direction halted for ruck PT after 1 or 2 full cycles. We did a variety of merkins, squats, overhead press, flutter kicks w/ruck, more squats, planks, ruck swings, ruck curls, and then more squats. Double timed it back to COT.
YHC closed it out in the COT, Stark was the 6, pax named both FNGs, and we went through all announcements.
Beautiful morning. Hell didn’t freeze over even though woodstock Q’s a ruck.
We ran to the New Ford Field AO for a little recon as the first event will be this Thursday.
Runners were
Patriot, Stark, Jennay, Spaulding, Fossil, Van Gogh, Coconut, and Buttermaker
Depending on pace we got in about 5.5 to 6.5 miles.
Q=TuPac
PAX = Bonds, Houdini, Dr Banana, Hanibal, Huffy, FNG (Ninga Turtle), Chubbs, Van Gough, Okay
Opened with Mission and 5 core principles
warmups = Side straddle Hops, Windmills, and Chain Breakers
the Thang
20 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
15 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
10 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
05 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
NoOne finished but valid effort by all PAX
Ended in COR, NOR naming the FNG, Abimbola “Ninga Turtle” Fajobi. Was originally named El Shadai (because his favorite artist is Michael W. Smith, and one of his songs is El Shadai), but he felt he was not worthy, so true, so gave him Ninga Turtle (he likes Michael Angelo as another favorite artist). Ended with announcements and COT Prayer.
Warm-Up with Side Straddle Hops, Windmills, Chain Breakers and Protractor
Paula Abdul – set of exercises, forward 2 spaces, set of exercises, back one space, set of exercises, forward 2 spaces, repeato until you reach the end.
5 merkins, bear crawl 2 spaces, 6 merkins, crawl bear one space 7 merkins, bear crawl 2 spaces 8 merkins, repeato until you run out of cones. Will be 6 cones and a total of 61 merkins
Mozy back to the beginning.
5 dipss, crab walk 2 spaces, 6 dips, repeato
Cardioish Stuff. Start at far end of parking lot, move to first light, new movement until second light, return to first movement to the end of the parking lot. Repeato coming back.
* jog, sprint, jog
* jog, lunge walk, jog
* karaoke, squat walk 180, karaoke
*backpedal, turn and sprint, backpedal
Choose Your Own Adventure – Parking Lot – there are 5 exercises, you need to finish 10 of one of them, 20 of another, 30 of another, 40 of another and 50 of the last one Everyone makes their own choice.
Round 1 choices – burpees, scissor-ups, hand release merkins, jump squats, crunchy frogs
Round 2 choices – Lt. Dangers, klinger kicks, incline or decline merkins, lunges (2 is 1), American Hammers
Indian Run the length of the parking lot and back between rounds
Cool down exercises and COT
PAX members attending – Ticket, Coho (sp), Mercy, Lavar, Meatloaf, Landslide, Charmin, Okay, Casper, Stark, Coconut, Beaker. Q’d by Beaker
PAX 25 total 2 FNG 6:30 7.18.20 at Woodland “The fortress”
1 Chris Tracy Charmin COQ
2 Chris Drage Heisenberg COQ
3 Lou Ramirez Ellis
4 Josh Michalak Biggee
5 Justin FNG Snakeeyes
6 Matt Yarder Stark
7 Dave W Flo
8 Bill C Channel #6
9 Dan Miller Canteen
10 Ben Tracy Floater
11 Andrew Lee Peach
12 Jay M Wipers
13 Alex W Meatloaf
14 Jesse Miller Fossil
15 John B Huffy
16 Dave Chen Mulan
17 Myron B Tupac
18 Billy S Hannibal
19 Jeff Campbell FNG Tank
20 Scott Geppetto
21 Jake W Jennay
22 John B Bourbon
23 Dustin B Jeggee? Jeggings?
24 Alan Davies Coconut
25 Jimmy Dean
F3
Q – Chris “Heisenberg” Drage, Chris “Charmin” Tracey
7/18/20, 6:30a
“The Danger, The One Who Knocks”
NO BRICK NECESSARY
Inspirations – In Your Darkest Hour, When the Demons Come, Call On Me Brother and we’ll fight them Together”
43 Feet AHEAD on the road – The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
Esse Quam Videri
43 Feet
PAX:
1 Chris Tracy Charmin COQ
2 Chris Drage Heisenberg COQ
3 Lou Ramirez Ellis
4 Josh Michalak Biggee
5 Justin FNG Snakeeyes
6 Matt Yarder Stark
7 Dave Walbom Flo
8 Bill C Channel #6
9 Dan Miller Canteen
10 Ben Tracey Floater
11 Andrew Lee Peach
12 Jay M Wipers
13 Alex W Meatloaf
14 Jesse Miller Fossil
15 John B Huffy
16 Dave Chen Mulan
17 Myron B Tupac
18 Billy S Hannibal
19 Jeff Campbell FNG Tank
20 Scott Geppetto
21 Jake W Jennay
22 John B Bourbon
23 Dustin B Jeggee? Jeggings?
24 Alan Davies Coconut
25 Jimmy Dean
Heisenberg
Fitness – Fellowship – Faith
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles of F3:
1. It must be free of charge;
2. It must be open to all men;
3. It must be held outdoor, rain or shine, heat or cold;
4. It must be peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
5. It must end with a Circle of Trust (the “COT”)
Heisenberg – 15min
• Countarama ( 1 or 2)
• “STREAM OF PEARLS” 15min (on path around Playground)
• In order form double line socially distanced (1s in a line) (2s in a line)
• 2 Slow Indian Run lines where back guy runs to the front, chooses exercise, repeato with jog
• Exercises consisted of 20 burpees, Merkins, American Hammers Lt. Dans, lunges, Hello Dollys, Big Boy sits,
Charmin – 15MIN,
FORM BIG CIRCLE – NEW MOVES (demo each)
1. 25 Side Straddle Hops (4CT)
2. 25 Star Squats (1CT) – start in pencil
3. 25 Squat with crossover in back (2CT)
4. 25 Side leg lift to squat
5. 50 Squats moving side to side (demo)
6. 25 2 Plank Jack with 2 leg lifts (4CT)
7. 10 Clambshells (4CT) (demo) – 2 different kinds
8. 10 Ab wind mill
Charmin – PEACH LAB – Hiney Clean, BIG CIRCLE (25 each)
1. Lay Flat stomach, lift legs and butt
2. Bend forward at waist
3. Reverse one-leg Lift to sky
4. Bridge with feet together
5. Fire hose, then kick diagonal
6. Fire hose
Charmin (15min) – CONES (8 stations)
Perform the following:: do exercise then do motion to cone and back
• 27 Burpees run
• 27 Merkins inch worms
• 27 Monkey Humpers lunge walks
• 27 Prayer squats bear crawls
• 27 Mountain Climbers crawl bear (most finished here)
• 27 Absolutions kareoke
• 27 Imperial Walkers side shuffle
• 27 Leg Levers ape hop
Heisenberg
• Countarama
• Explain – Name O Rama, FNGs
• Call the 6th – Chanel
• Name FNGs – Justin FNG Snakeeyes , Jeff “Tank” Campbell,
• Announcements – tribute to Officer Dia
• Prayer Intentions
The Beatdown:
Warmup – One lap around the beatdown area
Set 1 – 20 reps each
1) Merkins
2) Big Boys
3) Prisoner Squats
4) Burpees
5) American Hammers
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Set 2 – 20 reps each
1) Lt. Dans
2) Iron Hulks (1:4 Merkins:Air Presses)
3) Crunchy Frogs
4) In/Out Squats
5) Shoulder Taps
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Set 3 – 20 reps each
1) Absolutions
2) Lunges
3) Baby Crunches
4) Jump Squats
5) Bicycles
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Repeat sets as time allows
Anouncement: Convergence of Anthony Dia on 07/25/2020
Happy Monday!! Embrace the Suck!!
PAX:
Geppetto, Meatloaf, Enron, Bourbon, Bongo, Peach, Hannibal, Mile High, Beretta, Ringo, Lego,Huffy(Q).
Began with the COT and did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
We jumped right into the beatdown:
Station #1 – The Hop
Rnd 1 Jump Tucks 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks 50 Reps
Duck Walk to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder -Squat-Curl-Overhead Press 20 Reps
Rnd 3 Cinder- Lats 20 Reps
Bear Crawl to Station #3
Station #3 – Merkin
Rnd 1 25 Superman Merkins 25 Reps
Rnd 2 20 Diamond/ 20 Wide Merkins 40 Reps Total
Rnd 3 20 Decline/ 20 Incline Merkins 40 Reps Total
Lunge to Staton #4
Station #4 – The Core
Rnd 1 30 Plank Jack Shoulder Taps 30 Reps
Rnd 2 25 Big Boy Situps with Progressive Jabs 25 Reps
Rnd 3 30 Bicycles (2 is 1) 30 Reps
Run a Lap around the parking lot to Station #1
Repeat if Complete
Everyone got close to getting thru all stations and all rounds. Nice job by bourbon to modify the Big Boy Sit up with the progressive count jabs by lifting his feet to make it harder!! Hannibal, Peach thanks for the push!!
We ended in the COT. Enron was the 6. Nice work today brother!! Announcements were many including the cominf Beatdown this Saturday at Ottawa Park in rememberance of Officer Dia. We ended in prayer followed by the team getting 200 push-ups in to celebrate Bongo’s 200th post! Nice work Brothers!!
PAX in attendance:
Landslide
Mile High
Jennay
Woodstock
Bourbon
Coconut (Q)
Event:
PAX met in the gloom of the Commodore Bldg. parking lot off 5th st. intro of the location by Coconut. News crews were in attendance to document the exciting first workout at the new AO. (or maybe they were there to talk about what PBG schools are doing for COVID in the fall)
Run route took us through the neighborhoods of PBG to the south, converging at Bicentennial park. Challenge portion was up-temp laps of the park (~1/2 mi.) with 1/4 lap recovery.
Total 5-6 mi for the PAX.
Kudos to all the men that showed up and pushed themselves today! Aye!
We used the Rooster track for the 400. Lots of high effort from all, a number completed 3 rounds and were beginning the 4th and everyone were at least into their 3rd round.
We followed it up with a couple races to 100 (when 6 have finished 100 reps, everyone is done):
Air press
Flutter kicks
Imperial walkers
Pickle pounders
Monkey humpers
Ended in a COT
Iso was 6. His why includes the energy he gets from being around HIMs in the AM.
Workout: 50 seconds go, 10 second rest.
Curls
Triceps
Shoulder presses
Run around the parking lot
Bent over rows
Chest press
Shoulder press
Run around parking lot
Shrugs
Forward swing
Pushups
Run around parking lot.
Repeato.
Backblast – July 23, 2020
AO: The Wall – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Mile High, Geppetto, Jennay, Spaulding, Bourbon, Ringo, Enron, Fossil, Peach, Hannibal, Lego, Mercury (FNG), Butternut
Workout: Don’t Be Late
Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warmup
Jog to Hood Park
In Cadence:
-(20) four count side straddle hops
-(15) four count chain breakers
-(10) four count imperial walkers
The “Thang”: 10-1, 9-2, 8-3, etc ladder. One exercise at dock. The other exercise at top of hill.
Round 1: Merkins and Squats
Round 2: Moved starting line to first light pole. BBSU’s and Bonnie Blair’s
Time called during round two. Jog back to The Wall for:
Count-O-Rama – Thirteen
Name-O-Rama
Sharing of the six – Spaudling. EH’d by Stark (who hasn’t been? LOL!) Got his name from working at a country club. Keeps coming to F3 for the accountability, fellowship and just to keep getting better. Aye!
Circle of Trust
Announcements: Officer Dia convergence at Ottawa Park GC this Saturday. Bourbon shared that Enron and Peach (newer PAX) are absolutely KILLING it in terms of posting. Keep it up HIM!
Ball of Man – Prayers for Office Dia and his family, for YHC’s career change, for our first responders and military.
Spreadsheets from the Gloom: Temp: 70’s and very humid!. Welcome FNG Mercury! Dude crushed it today
Q: Meatloaf
PAX: Isosceles, Dr. Banana, Hannibal, Hedgehog, VanGough, Huckleberry, Chubbs, Shawshank, Charmin, Nimbus, OK, Tupac
“The Good” 10 minutes
“Warm-Up Exercises”
-Cones indicating distance are set about 3 yards apart, do exercises back and forth between these.
1. High Knees
2. Kick Butts
3. Karaoke
4. Back Pedal
5. Lunges
6. Super Mario
7. Bear Crawl
8. Be creative
9. Be creative again
10. One more time
“The Bad” 15 minutes
-Complete 20 reps of the exercise, run down and back, move to next exercise. Do this Repreato for the time alloted
1. Diamond Merkins
2. Burpees
3. Lt Dan’s
*We did various ab & stretching exercieses for 3 minutes to take a breather before starting “The Ugly”
-MANY were complaining that it was too tough up to this point, so I didn’t want to hurt anybody’s feelings or make them work too hard
-But really, it was super hot and we were all putting in MASSIVE work. We deserved the active rest!
“The Ugly” 10 minutes
-This time, only 10 reps, then run
1. Hand Release Merkins
2. Absolutions
3. Lt Danger’s
COT
T’was a mighty fight and I was honored to sweat profusely alongside those men!
We also had .25 of an FNG. he tapped out before the bad. The meatloaf just didn’t sit right with him. We do know where is is living.😃 the hotel across from out beatdown area.
PAX: Hannibal, Peach, Enron, Jennay, Spaulding and the Q Haz Mat.
The Thang: all PAX stood in a circle and in clockwise called out an excersise for the circle to complete. Normally there would be a number of reps involved but in the “Selfless Circle” the PAX that calls out the excersise leaves the circle to sprint up the stairs. All PAX that are left in the circle a.m.r.a.p. or “as many reps as possible until the running PAX that called the excersise returns back to the circle. Then the PAX to his left calls the next excersise and this repeats for the entire workout.
A few things to mention about this morning. The Q was late and Hannibal who was briefed on the type of workout began the workout. Thank you Hannibal you are about as consistent as they come we are blessed to have you among us day in and day out.
The Q kinda blew this one but very thankful to have good friends to watch your back.
Also apologies to weasel shaker Bourbon. This back blast was over a week late.
Humbled by the examples around me and happy to be among such great men trying to make me better.
The Thang
Killer B’s – Kudos to Greenwood and the Iron Pax challenge for this one with a little abs intermission.
Broad Jump 10 Yards then perform 10 Burpees, 10 BBSU’s, and 10 Bonnie Blaires (2 is 1)
Broad jump to the 20 yard line and 30 yard line and repeato work at each stop. Once you complete the 3rd round, Bear Crawl Back to start and repeato!
PAX got in about 2 to 3.5 rounds before we did the Board O’ Abs. YHC had a list of Abs on the white board and PAX took turns each leading us in a round in cadence.
In no particular order these were the exercises we completed various counts of the PAX choice.
-Box Cutters, Freddy Mercury’s, Heel Touches, Pickle Pounders, V-Ups, Flutter Kicks, Plank jacks, LBCs, Glute Bridges
COR, NOR, Prayers for Casper’s (also our 6) brother defending his dissertation today and Gypsy’s newly pregnant wife (congrats!!)
10 hardy souls braved the new LandSlide Loop! the full loop was 6 miles. It went from the commodore building, down downtown Perrysburg to hood Park, along the path to the Riverside Park ramp, up the ramp to the street, down the street to the Maumee river bridge which we crossed into Maumee, up to the Maumee theatre, down that side street to Ford St, then left to Broadway which took us to Conant St, back across the bridge we went and we went back from the bridge the same way we came. Attending were Jake Jennay Wittmer, Josh Woodstock Brown, Matt Startk Yarder, Eric Buttermaker Kartman, Jessie Fossil Miller, George Dutch Bertz, Alan Coconut Davies, Jeff Spaulding Lonsborough, Daniel Mile High Cordova and the Q Mark Landslide Trimble.
The Thang
Rucked 2.5 miles to Sidecut Metropark.
Stopped every 8 minutes to perform three exercises (with rucks on):
Merkins (20)
Squats (20)
Imperial Walkers 2=1 (20)
Also did three Fort uphill sprints.
Total number of reps > 300!
The Thang:
Partnered up, work through 19 exercises with a sprint to the bucket in between each exercise. Ended up doing Ape Hops to the bucket and back to slow down some of the PAX. Here are the 19 movements. Also, PAX started with 19 poker chips and created F3 and threw away a chip after each round.
24 Reps between two PAX
Mike Tysons
Hand Release Merkins
Diamond Merkins
Absolutions
J-los (2 is 1)
Box Cutters
Jump Squats
Tail dragging duck walk
(2 steps is 1)
Smurf Jacks
Lt. Dans
Monkey Humpers
Wolverines
Mule Kicks
Swimmers (4 is 1)
4-5s (6 on each side)
High Knees (4 is 1)
Speed Skaters (2 is 1)
Up downs
Imperial Squat Walkers
The Thang: Paired up. Do the exercise then run the steps to collect a poker chip. Most chips win.
24 Reps between two PAX
Mike Tysons
Hand Release Merkins
Diamond Merkins
Absolutions
J-los
Box Cutters
Jump Squats
Tail dragging duck walk
(2 steps is 1)
Smurf Jacks
Lt. Dans
Monkey Humpers
Wolverines
Mule Kicks
Swimmers (4 is 1)
4-5s
High Knees (4 is 1)
Speed Skaters (2 is 1)
Up downs
Imperial Squat Walkers
Intro:
Welcome to F3
Mission–To plant, grow, and serve small workout groups for men, for the reinvigoration of male community leadership.
5 core principles
Open to all men
Always Free
Always outdoors
Led in a rotating fashion by peers who are not professionals
Ends in a circle of trust
The Thang:
Cinder block burnout workout. “Blockhead”.
4 stations were set up at corners of the field. PAX counted off by 4 to pick their starting station.
Each station consisted of one block exercise and a target # of reps. The reps was supposed to be enough to push the pax to muscle failure point, after which they should remember the number completed, then move to a different station with their block. Always moving, always carrying the block. Keep your running tally of each exercise and move from station to station in any order until you’ve completed the total reps at all stations.
1. 50 squat thrusters
2. 100 american hammers (2 is 1, touch the ground with the block on each side)
3. 200 dips
4. 300 bent over rows
BONUS Round.
Pax gathered at the shovel flag in a lineup for the last 5 min. burnout.
50 block curls, 10 manmakers, 20 block swings followed by a heave for distance
COR
NOR
Woodstock (6) encouraged the pax to look for ways to strengthen bonds (3rd F, non-religious meet) and strengthen presence in the community, when community events become a thing again.
Prayers for Mile High’s family as they grieve their loss.
Q: Houdini
PAX: Patriot, Hannibal, Dr. Banana, OK, Bonds, Tupac, Nimbus, Chubbs, Ponzi, Churri, Isosceles.
The Thang:
5 Core Principles
F3 Mission
C.O.R.
We started off with a couple cadence movements.
LBCs 20
Merkins 20
Continued with an Indian Run around the large block next door.
Then rolled into 6 Stations.
Station 1: Throw slam ball down and try to catch before it hits 2nd time. 15 times
Mosey to next station
Station 2: Launch the sand bag down to a cone and back. Lunge to next station.
Station 3: Nose breakers with plate weight. 20 inch worm to next station
Station 4: Wind sprints 4 crab walk to next station
Station 5: Flip log down to cone and back 1 time. Mosey to next station
Station 6: Curb hops at fountain 20
REPEATO
Returned to C.O.P. (Circle of Pain) for one more cadence movement.
Copperhead squats (3 count down, on the up is 4)
Saturday Fun at Fortress
Date: August 1, 2020
Time: 6:30am to 7:30am
Location: The Fortress
QIC: Geppetto
PAX: 24 total – Geppetto, Coconut, Chopstick, Biggie, Flo, Casper, Lavar, Ellis, Heisenberg, Charmin, Hannibal, Jennay, Wipers, Snap Crackle Pop (FNG), Teddy (FNG), Mulan, Doubtfire, Fossil, Venom, Van Gogh, Nimbus, Peach, Enron, Peach
Two FNG’s this morning so I made sure to explain the three F’s, Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warm Up:
To honor the memory of Jackson Weis, we did (14) each Side Straddle Hops, Chainbreakers and Imperial Walkers in cadence.
The “Thang”: One minute AMRAP, 15 second transitions. After every five exercises we performed 10 burpees and then ran the small ¼ mile dirt track around the playground.
Group 1 Mountain Climbers, Flutter Kicks, Curls, Prisoner Squats, Carolina Dry Docks
Group 2 Side Straddle Hops, LBC’s, KB Swings, Imperial Walkers, Merkins
Group 3 Plank Jack Shoulder Taps, Leg Lifts, Squat Presses, Absolutions, Plank
Group 4 Smurf Jacks, BBSU, Time called
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Naming of FNG’s Announcements and a prayer. Charmin was the Six and talked about the life situations he’s been through and how F3 has helped get him through tough times. He encouraged PAX to get involved in all three F’s and not just 1st F. Grab beer, go to breakfast, join a bible study. Aye!
Prayers for Flo’s son Rob, the Weis family, my father’s heart surgery, and for peace across the world.
YHC read a portion of the essay written by the late John Lewis that he asked by released upon his death:
“Though I may not be here with you, I urge you to answer the highest calling of your heart and stand up for what you truly believe. In my life I have done all I can to demonstrate that the way of peace, the way of love and nonviolence is the more excellent way. Now it is your turn to let freedom ring.
When historians pick up their pens to write the story of the 21st century, let them say that it was your generation who laid down the heavy burdens of hate at last and that peace finally triumphed over violence, aggression and war. So I say to you, walk with the wind, brothers and sisters, and let the spirit of peace and the power of everlasting love be your guide.” -John Lewis
Moleskin/Spreadsheet from the Gloom:
Humid morning.
Awesome to see Coconut and his 2.0 this morning
24 PAX with many regulars missing. Need to be thinking of a 2nd Saturday AO which is great!
After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC made a mistake in planning and underestimated the work and time needed to complete each station. For future use, lowering the rep counts and possibly adding a station would suffice for this beatdown. Gloves were hardly helpful in shielding the hands from all the bear crawls/crawl bears and crab walks.
In the COT, prayers were lifted up for Crop Hopper’s friends getting deployed, those dealing with injuries, and our troops.
Always an honor to lead this group of men! Aye!
THE THANG: 4 stations of 4 progressively difficult stations with partner work. One partner worked on exercises while the other did the movement portion, flip flop roles until reps of each exercise were completed.
Station 1:
250 merkins, bear crawl/crawl bear to 1st cone
200 diamond merkins, lunge walk to 2nd cone
150 hand-release merkins, sprint to 3rd cone
100 burpees, run to far cone & back
Recovery lap around theatre
Station 2:
250 LBCs, crab walk to 1st cone
200 American Hammers (2:1), butt kicks to 2nd cone
150 Crunchy Frogs, high knees to 3rd cone
100 Big Boys, run to far cone & back
Recovery lap around theatre
Station 3:
250 squats, crab walk to 1st cone
200 calf raises, butt kicks to 2nd cone
150 Bonnie Blairs (1:1), high knees to 3rd cone
100 Lt. Dans, run to far cone & back
Recovery lap around theatre
Station 4:
250 mountain climbers (2:1), bear crawl/crawl bear to 1st cone
200 plank jacks, lunge walk to 2nd cone
150 shoulder taps (2:1), sprint to 3rd cone
100 stump huggers, run to far cone & back
Recovery lap around theatre
The Murph ( in remembrance of Seal Lt. Micheal Murphy)
Began with the COT and did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
The Beatdown:
1 Mile Run
100 Pull Ups
200 Merkins (Push Ups)
300 Squats
1 Mile Run
17 PAX: Venom, Peach, Popeyes, Ringo, Meatloaf, Zelda, Casper, Isosceles, Geppetto, Stark, Patriot, Bourbon, Enron, Hannibal, Coconut, Vila (FNG), Huffy (Q)
Great turnout for a beautiful morning!! Awesome effort by all!!
We ended in the COT Isosceles was the 6. Thank you for your insight in what F3 means to you and does for you!! Very thought provoking words as always!! Also thanks to Isosceles and Patriot for the extra push on the 2nd mile. Training is not effective unless you push yourself out of your comfort zone and you guys did that for me today!! We ended in anouncements and prayers!! I would like to thank God for the awesome men that He brought in to my life through F3!!
Date: 08/04/2020
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: Van Gogh, Jennay, Fossil, Coconut, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Beatdown: Run
• Leave The Levy parking lot with a right on E 5th Street
• Right on Louisiana Ave.
• Down Hood park ramp and left onto the path
• Follow path to The Wall and run up the ramp
• Continue down Front Street
• Right on West Boundary toward the water treatment plant
• Left on trail to Orleans Park parking lot
• Continue on trail toward river and under bridge to come out on other side of the road
• Up the ramp and take a right on Rt 20 heading in the direction back to The Levy
• Right on West Boundary
• Left on 2nd Street
• Follow all the way to hang a right on East Boundary Street
• Right on 6th street
• Right on Elm Street
• Left on E 5th Street and return to AO
Ruck: We rucked ~45 minutes and stopped 3 times – 20 Air Squats, 20 Imperial Walkers, 10 Lunges
Discussion Questions:
1. What have you done well during quarantine?
2. How could you improve or do better during this time?
3. If quarantine lasted another 2 years, what do you want your life to look like at that point?
Mission:
– To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
The Thang:
– Theme: boombox Beatdown
– Workouts in cadence to songs
PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.
Warm up: windmills and run around the clock.
1. Upper body Exercise: merkins / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) Merkin
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
2. Core Exercise: LBCs (little baby sit ups) and hold LBC.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
3. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
4. Full body Exercise: Burpees and side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do side straddle hops.
Break – 10 seconds
5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing the PAX feet down then the next person goes and so on until the song ends.
Break – 10 seconds
6. Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
Announcements: Tupac talked about the cherry street opportunity, huckleberry talked about duck drop fundraiser, Dutch talked about giving blood option one GroupMe.
Prayers: For those seeking new jobs / interviews in place, ThaiGuys girlfriend diagnoses / treatments / fast recovery, for all those affected by COVID,
The Thang:
-Mission and Principles
-Sheldon Cooper
– 0.25 mi lap followed by 10 merkins, 10 burpees, 10 Big Boy Situps, and 10 Air Squats
– Complete another lap and then do 9 of each exercise. Continue pattern until down to 1.
– If finished early, work way back up the ladder from 1.
Tclaps to Stark and Coconut for working back up to rung 6 on the ladder!
Date: 08/06/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 12 PAX – Huffy, Dutch, Charmin, Lego, Geppetto, Huckleberry, Peach, Van Gogh, Hannibal, Enron, Fossil, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Three attempts. Three fails. We attempted and failed twice more during the beatdown. Ouch.
Beatdown: One turn around the circle for Birthday Bash; repeato with more Birthday Bash with a date different than PAX’s own birthdate.
• Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.
o January – Stalking Awareness Month:
Bonnie Blairs; days = # reps
o February – American Heart Month:
Stair sprints – up the stairs, down the ramp; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
o March – National Athletic Training Month:
Burpees; days = # reps
o April – National Keep America Beautiful Month:
Diamond Merkins; days = # reps
o May – National Guide Dog Month:
Loop sprints; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o June – National DJ Month:
Jump Squats; days = # reps
o July – National Cell Phone Courtesy Month:
Hand-Release Merkins; days = # reps
o August – National Wellness Month:
Plank Jack Shoulder Taps; days = # reps
o September – National Honey Month:
Bear crawl half of loop and sprint other half; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
o October – Breast Cancer Awareness Month:
Merkins; days = # reps
o November – Academic Writing Month:
Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
o December – National Drunk and Drugged Driving Prevention Month:
Lieutenant Dans; days = # reps
• Actual workout:
o 21 x Side Straddle Hops
o 5 x Burpees
o 21 x Side Straddle Hops
o 5 x Burpees
o 21 x Side Straddle Hops
o 5 x Burpees
o 6 x Captain Thors
o 18 x Hand Release Merkins
o 19 x Burpees
o 24 x Diamond Merkins
o 16 x Plank Jack Shoulder Taps (2 is 1)
o 28 x Plank Jack Shoulder Taps (2 is 1)
o 5 x Jump Squats
o 27 x Jump Squats
o 3 x Sprints – Up the Stairs, Down the Ramp
o 7 x Captain Thors
o 21 x Side Straddle Hops
o 5 x Burpees
o 25 x Lieutenant Dans
o 19 x Merkins
o 2 x Bonnie Blairs (2 is 1)
o 1 x Bear Crawl/Sprint
o 21 x Side Straddle Hops
o 5 x Burpees
• Totals:
o 105 x Side Straddle Hops
o 44 x Burpees
o 44 x Plank Jack Shoulder Taps (2 is 1)
o 32 x Jump Squats
o 25 x Lieutenant Dans
o 24 x Diamond Merkins
o 19 x Merkins
o 18 x Hand Release Merkins
o 13 x Captain Thors
o 3 x Sprints – Up the Stairs, Down the Ramp
o 2 x Bonnie Blairs (2 is 1)
o 1 x Bear Crawl/Sprint
Thang
Explanation on Pareto Principle – 20% effort accounts for 80% of outcome. 4 Pax was roughly 20% of the total for the beatdown. For each exercise, when we hit 20% completion (or 4 pax) that would end the exercise. Whoever was 1, would come to the inner ring and be excluded from the 20% eligibility. This gave all other pax an increased opportunity to be in the 20% contributing to the end of the exercise (40 Reps or Failure).
Leadership Ruck and Run
Ruck PAX: Geppetto, Flo, Casper (Q)
Discussed components of a shared leadership team and the responsibilities of the leaders and team members.
A little “See ya when I see ya” concept kudos to Momma Moose (FiA and my M)
Partner up. Perform workout set then run around grassy knoll. Wherever you meet your partner around the loop that is where you perform next set/ Then turn and go back the other way and meet partner back on other side of loop. The faster PAX will get more distance and push each other to stay equal on the run as much as possible.
Workout sets at each meeting were a pyramid of the following themed workouts for the new “Wakanda” AO
1-Panther Pushup (Yes I know we call them Merkins but it doesn’t have the alliteration sound)
2-Jaguar Jumps (aka surfer get ups) Which by unanimous response were a killer new move
3-Cougar Crunches, a V-up but instead of a V crunch you bring knees and elbows together like a kitty cat playing with a ball on a strong.
Then
2,4,6
3,6,9,
….
10, 20, 30
Repeat Level 10 and come back donw.
Most teams only got to about 10 as the max. The surfer get ups were like a sneaky harder burpee move. Blasted the core more then anyone excepted. **Thanks FiA Toledo Southside**
COR, NOR, Chalupa was the six, prayers for our schools, kids, and teachers as they try and figure out the best solution for this crazy 2020 school year and COVID’s impact. Prayers for Geppetto and his dad’s open heart surgery recovery.
Thanks to Simmons and Beaker for coming down from F3 Toledo
The Q had the bright idea of incorporating Hershcel Walker’s approach to fitness, and then put on the back end a mental challenge.
Started with a quote from Herschel Walker about how you can do anything, no matter your age. Described Walker’s approach to fitness – massive amount of reps, 5 main exercises – merkins, pullups, sprints, situps, and squats.
Circled up in the field, with 4 cones set up near us for the sprints.
We did merkins, situps, and squats in cadence, and ran 2 suicides at the end of the cadence round.
For the HIIT round, we did 40 seconds on, 20 seconds off – 4 rounds for each exercise. 2 suicides at the end of the HIIT round.
During the HIIT round, the Q turned up the Taylor Swift tunes. The PAX enjoyed.
For the mental challenge, the Q borrowed from a GORUCK cadre-led workout. Each pax grabbed 2 (ice cold) water bottles, emptied one by drinking it or pouring it out.
We proceeded to do exercies with water in our mouths. A gulp from the full bottle, exercise, spit water into empty bottle.
Burpees, squats, Lt. Dans, Situps, lunges, bear crawls – a wide variety of exercises, with an attempt at a challenging number of reps, the Q finally shut up 2 of the biggest mouths in F3 – Bourbon and Bluto. With water in mouth, one had to focus on breathing through nose and staying calm. Some exercises were more difficult than others, such as burpees and bear crawls. Bear crawls were Bourbon’s ide.
Finishers: Route 66 – bear crawls and merkins, then 2 rounds of 30 seconds jump squats, 30 seconds jump lunges. Mercy put on some Van Halen and shut down the Taylor Swift for the jumping exercises.
COT:
Count-o-rama
Name-o-rama,
the 6; BONGO
Announcements and prayer intentions.
it was good to see some PBurg and Sylvania PAX, and Bluto’s words to us at the end of the beatdown were heartfelt and kind. It’s always good to see Bluto.
PAX in attendance: Buttermaker, Jennay, Stark, Spaulding, Isoceles, Mile High (6), Coconut (Q)
Intro: Mission and Core Principles
Discussion– 2 ways to run faster: Increase the distance covered with each step or increase the number of steps taken/minute. Today the focus is on steps/minute, aka “Turnover”
Workout description:
2+ mi warmup at a moderate pace through the neighborhoods around the Levy, ending at the fortress. During the warm-up, the Q called a 1 min. time interval, in which the PAX counted their steps to establish a baseline of steps/minute. Did this twice to get an average.
Most runners have a baseline turnover rate in the 150-170 range. Increasing turnover is easy to do with practice. Our PAX were all in this range, mostly around 160-165.
From a baseline of 160, going to 175 steps/minute is almost a 10% increase. If the stride length is the same, this goes straight into speed. But it takes getting used to, so a runner will start increasing turnover by reducing stride length and increasing frequency. Over time, stride length will return ‘naturally’ as the pushoff gets stronger.
PAX ran the woodland park loop (0.83mi) 2x, once with a 175 and once with a 180 beats/min metronome, attempting to keep their footfalls on rhythm with the beat.
Discussion between loop, and observation of how the increased turnover feels in the body. Recommendations on individual practice.
Warmdown jog along 6th st back to the levy.
End with a brief yoga routine, especially lunge stretches for the hip-flexors–critical muscle group for running with higher turnover.
3 F’s, Mission, Principles, disclaimer all covered by YHC.
YHC somehow ended up with Q’s for M, Th, and Sa so the plan is to do a 3 part series hitting targeted muscle chains. Monday was part 1 – the Wings (lats, traps, rear delts, and arms).
Originally planned as a real OYO burner, the HC’s kept rolling in and attendance was higher than planned so YHC had to modify on the fly to a partner exercise (as always – plan for the best but prepare for the worst/or weird situations). Here we go:
Counted off and paired up.
Partner 1 – sets of 5 pullups until Partner 2 finishes.
Partner 2 – suicides with the following: sprint to cone 1, 10 bent over coupon rows. Sprint back to cone 0. sprint to cone 1, carry coupon to cone 2 and do 10 deadlifts. carry coupon to cone 1 and do 10 more rows. sprint to cone 0. sprint out to cone 3, do 20 air presses, sprint to cone 0 and then switch with partner.
Did this until 6. then did an bicep/tricep/back burn down session.
COT – Peach was the 6 and crab legs had jokes.
Prayers up for the sick, their families, Gepetto’s new job, Smokey’s recovery, and parents/teachers for this jacked up school year.
Backblast – August 11, 2020
AO: The Commons – Levis Commons Clocktower – Perrybsrug, OH
QIC: Geppetto
PAX: Tupac, Shawshank, Dropout, Hannibal, Ponzi, Chanel, Mjölnir (2.0), Charmin, Megaladon (2.0), Geppetto, Huckleberry
Workout: BLIMPS
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warm up:
-(15) Side Straddle Hops (IC)
-(15) Chain Breakers (IC)
-Jog as a group 50 yards and back
The Thang:
Partner up and while one PAX runs 50 yards down and back, the other PAX performs the designated exercise. Once partners finish, they help motivate the remaining PAX.
(50) Burpees
(100) Leg Lifts (2=1)
(150) Imperial Walkers
(200) Merkins
(250) Plank Jacks
Time called
(20) Four count squats in cadence to finish
We circled up for:
Count-O-Rama – Eleven
Name-O-Rama
Sharing of the six – Shawshank. Joined F3 in 2018. Posted a dozen or so times. Life changes prevented him from posting. Going through a relationship change right now and has really benefited from the male fellowship and fitness. Aye!
Announcements: Footloose is VQ’ing the Maumee Ruck on Saturday. YHC asked for PAX to step up and Q or post in Grand Rapids while Smoky is on the mend.
Ball of Man – Prayers for Thai Guy’s girlfriend Vee, Ponzi’s health, Smoky’s recovery and for all the administrators, teachers and students going back to school in the coming weeks.
Spreadsheets from the Gloom: Mid 80’s, humid. Awesome to see Charmin and Chanel bringing their 2.0’s out to the workout! Led Zeppelin provided the soundtrack tonight. It was and always is an honor to lead
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
1. We failed on the first try and had to do the burpees. QIC decided to move on for sake of time.
Beatdown:
• Ab exercise for 50 reps then XX merkins, single arm curls, standing skull crushers (start with 10 count then add one rep after each ab exercise) then sprint to cones and back. Repeato.
• Exercises:
1. 50 Leg Levers
10 Merkins
10 single arm curls (count each arm; alternating if possible)
10 standing skull crushers
Sprint
2. 50 Alternating Heel Taps (count one heel)
11 Merkins
11 single arm curls (count each arm; alternating if possible)
11 standing skull crushers
Sprint
3. 50 Big Boy Sit-Ups
12 Merkins
12 single arm curls (count each arm; alternating if possible)
12 standing skull crushers
Sprint
4. 50 Freddie Mercury’s (count one knee/leg) (bicycle kicks)
13 Merkins
13 single arm curls (count each arm; alternating if possible)
13 standing skull crushers
Sprint
5. 50 LBC’s (crunches)
14 Merkins
14 single arm curls (count each arm; alternating if possible)
14 standing skull crushers
Sprint
6. 50 Oblique Crunches (each side)
15 Merkins
15 single arm curls (count each arm; alternating if possible)
15 standing skull crushers
Sprint
7. 50 Flutter Kicks (count one leg)
16 Merkins
16 single arm curls (count each arm; alternating if possible)
16 standing skull crushers
Sprint
8. 50 American Hammers (each side; use weight if you want)
17 Merkins
17 single arm curls (count each arm; alternating if possible)
17 standing skull crushers
Sprint
9. Max Plank Hold – Run the Plank
Hold plank for as long as possible when you can’t hold any longer, sprint to cones and back on repeato until all PAX collapse plank
4 Men showed up on this beautiful morning to get better.
Q: Hannibal
Isosceles
Crackshot
Merida
Started off with some Side Straddle Hops, then some arm circles for warm up.
2 Rounds of:
20 Merkins
20 Leg Lifts
20 Merkins
20 Little Baby Crunches
20 Merkins
20 American Hammers
20 Merkins
20 Big Boy Sit-ups
20 Merkins
20 Flutter Kicks
Run the circle over the bridge, down the path, back over far bridge, down alley back to park.
Similar to before but with squats instead of merkins.
20 Squats
20 Leg Lifts
20 Squats
20 Little Baby Crunches
20 Squats
20 American Hammers
20 Squats
20 Big Boy Sit-ups
20 Squats
20 Flutter Kicks
Covered 3 F’s, 3/5 Principles and then all 5 Principles, Disclaimer.
Warmed up with some cadence SSH and Windmills, then broke down into 4 groups:
1) step up and squat. Using only your right leg, step up on the ledge then step down, then squat. Repeat 10 times, then switch legs. Keep repeating R/L until Station 2 finishes.
2) Run down to Hood Park and back. This is the timing group and called switch when back. Audible on round 2 to 10 walking lunges then LT Dan around the outside arc.
3) Steps. Simple and awful. Climb the stairs on repeato.
4) Box jumps (jump squats if not able).
Made it through 1.75 rounds before calling and switching to a COP for core. Planks (45 count), plank jacks in cadence. Imperial walkers IC, then Imperial Squat Walkers (with only a mostly jacked cadence) IC. Flutter kicks IC, then hello dolly IC. Leg levers OYO. LBC’s OYO.
Ended in a COT, Jennay was the 6 and he loves us. Prayers up for healing, health, patience, and grace.
Warmed up with ssh, chain breakers, arm circles, and a quick lap.
Broke up into groups of 2.
Part 1:
Partner 1 does Paula Abdul’s – Spiderman Merkins for 2 steps forward (https://www.verywellfit.com/spider-walk-exercise-4688489) then 5 Mike Tyson’s (alt bear crawl and 10 Mike tysons). Walk back 1 and do 3 absolutions. Partner 2 runs ~ 50yards out and back, then 10 block curls and 10 block presses. Repeato until partner 1 reaches cone then switch. AMRAP for 15 minutes.
Part 2:
Dora. 100 burpees, 200 HR Merkins, 300 American Hammers (1 is 1). Partner 1 runs 50 out and back while partner 2 does work. Everyone picked up the 6 once they finished.
CoT – Chanel was the 6
Made sure to cover #IronPAX registration, Q school, GrowRuck, Metropark Friday, and other topics.
Backblast for 8/15/2020 at the battlefield
Brought to you by Coconut
Welcome to F3, who’se mission is to plant, grow, and serve small workout groups for men, to invigorate male community leadership. That’s done through 5 core principles of all F3 workouts.
Always Open to all Men
Always Free
Always held outdoors
Led in a rotating fashion by members who are not professionals
And ends in a circle of trust.
PAX in attendance: Wipers, Charlotte, Vila, Mercy, Lonzo, Footloose, Wall-E, Coconut (Q), Chopstick (Coconut-2.0). Simmons was present but rucked as alternate workout.
The Thang.
Setup:
Placed pieces of the shovel flag in 3 ‘Treasure’ locations. Laid out three choose your own adventure courses, each leading to one of the pieces.
Warmups
SSH, Alligator Merkin, Mountain Climbers
Counted off the PAX by threes and assigned one team to each course.
Course 1–Woods of Woe
>>Duck Walk 2 blocks to first decision point.
>>Choice of spider crawl or run. Spider Crawl results in pitfall with penalty BBSU and go back to the beginning (repeat duck walk) Run passes to next stage
>>Lunge walk from run end to next waypoint (pick up the 6 by reverse lunge walk)
>>Broad jump across clearing
>>Choice of Windmills or Imperial walkers. Windmills results in pitfall–go back to do the imperial walkers with penalty jump squats. Imperial walkers moves on
>>Success: Claim the wand of Wisdom (flagpole) and complete course with ~0.5 mi indian run back to base.
Course 2–Mountain of Madness
>>Bear crawl an obscene distance to first decision point.
>>Choice of more bear crawl or crawl bear. Crawl bear leads to pitfall with penalty air presses and have to restart. Bear crawl becomes ladder of bear crawl with hand-release merkins across parking spaces. Crawl bear and repeat ladder to pick-up 6.
>>Bear Crawl/HRM ladder becomes dragon walk/swimmer ladder for another 17 parking spaces.
>>Group mosey to next waypoint for choice
>>Choice of sprint towards yeti or parking space suicide away. Sprint leads to pitfall with penalty freddy mercury’s and go back and do the suicide. Suicide leads to next waypoint.
>>backpedal across parkinglot past yeti.
>>Team count Mountain Climbers (200)
>>Team mosey to recover the Sword of strength (shovel) and march back to base
Course 3–Swamp of Sufferin’ Succotash!
>>Alligator Merkin an awful amount to first choice point
>>Choose broad jump burpees, or continue alligator merkin. Burpees lead to pitfall with penalty decline merkins and restart. Continued alligator merkin leads to next waypoint.
>>Ape Hop across field.
>>Monkey humper until all team members have completed 50
>>Sprint to next waypoint
>>Low Lunge Walk to next waypoint
>>Choice of Dirty Hookups or Box Jumps. Dirty hookups lead to pitfall with penalty gas pumps (200 as a team). Box Jumps (3×10) lead to next choice point.
>>Choice of area to investigate: a leads to pitfall with 10 rounds of short stairs and go back to choice point. b leads to treasure find. Claim the Banner of Brilliance (flag) and Indian run ~1/4 mi. back to base.
All teams contribute their treasures to reassemble the shovel flag.
Still a little time left, so we did COP with additional Gas Pumps, Imperial Walkers, HRMs.
COR, NOR, 6 was Lonzo who has been seriously bringing it with the thursday thou.
No FNG’s so right into Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The “Thang”:
Ruck 1.2 miles from Fort Meigs to Orleans Park
Ruck PT – 20 flutter kicks (2=1) w/ruck overhead, 20 American Hammers (1=1) w/ruck, 20 yard ruck drag bear crawl. Repeato for 15 minutes.
Ruck 1.2 miles back to Fort Meigs
Ended with:
Count-O-Rama – Eleven
Name-O-Rama
The Six: Hazmat – Keeps coming back for accountability. Motivated by other men in the group. Made a commitment to post to a workout everyday this week.
Announcements: Q School Sept 12th.
Ball of Man – Prayers of thanks for the ability to rise each morning and exercise. Prayers for Ponzi, for Mountain Mentors kids going into the military and for the military in general.
Spreadsheets from the Gloom: Beautiful cool morning! Honored to lead this group!
The Thang:
Did a progressively more difficult workout, all CSAUP
1 minute: 20 calf raises, 10 Merkins
2 minutes: Seal crawls
3 minutes: duck walk with Cindy
4 minutes: dirty hook ups
5 minutes: Curl, swings, skull crushers 20 reps each on repeato
6 minutes: ape hop with Cindy 10 hops, 10 squat thrusters
7 minutes: Wolverine makers
8minutes: (actually on had 4 minutes left) Walk jog sprint
Dynamic stretching
Warm up run to Woodlands Park
Run 1 mile at 5k pace
2 minute rest (slow run or walk)
Run 1 mile at 5k pace
2 minute rest (slow run or walk
Run 1 mile at 5k pace
Run back to the Levy
ABCs at the light post
Bear crawl to swings
25 Australian pull UPS
Ap walk to bush
25 American hammers
Alligator merkins to tree
25 Monkey humpers
Karaoke to bridge
25 Carolina dry dock
Mosey to the back corner of townhall
25 pickle ponders
Lunge walk back to the light post
Plank for 6
We finished out the morning doing a lap around front street:
10 if each going east
Lamp post – merkins
Tree – squats
Trash can – burpees
10 of each goin west
Lamp post – air press
Tree – lunge
Trash can – SSH
COT we prayed for merida and all the other teachers and students that are starting back to school and that they will have a smooth go.
Workout: I Got A Fever!
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 13 – Bourbon, Dutch, Geppetto, Woodstock, WALL-E, Mercy, Isosceles, Simmons, Raven, Bongo, Coconut, Hacksaw, Lavar
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Exercises that begin with the letters DAILY RED PILL:
D.aft Punk – 12 count lunges. Left leg forward, back to center. Left leg to the side, back to center. Left leg back, back to center. Right leg back, back to center. Right leg to the side, back to center. Right leg forward, back to center. Around the world. Get it? 10 reps OYO
A.be Vigoda – Slow arm circles
I.ndian Bear Crawl Line up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Merkins. One time through the PAX.
L.t. Danger Lt. Dan’s with a Merkin. The sequence goes lunge-lunge-squat-merkin. 10 reps OYO
Y.ul Brynner-(seven different Merkins) Carolina DD, Wide Arm Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkin 10 each OYO
R.E.D. Barchetta
100 yds. – 100 SSH – 100 yds. Plank for six
75 yds. – 75 Mt Climbers – 75 yds. – Plank for six
50 yds – 50 LBC’s – 50 yds – Plank for six
25 yds – 25 Merkins – 25 yds – Plank for six
10 yds – 10 Burpees – 10 yds – Plank for six
P.eople’s Air Presses Sit against a wall and do air presses. Three sets of 10 in cadence
I.ndian Crab Walk While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting. One time through all the pax.
L.a La Leggy – squats, calf raises, squat jumps, and calf raises (10, 4 count each in cadence)
L.eg Wreckers Separate groups 25 yards apart. Group 1 does Lt. Dan’s until they reach Group 2. Group 2 holds Al Gore. Upon arrival, Group 1 holds Al Gore while Group 2 Lt. Dan’s back. Three cycles. The song “Stayin’ Alive” was playing so we finished up with John Travolta’s (10 reps each side OYO).
Called time and circled back at the flag for:
Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayer. Count o Rama – 13. The Six – Hacksaw. EH’d by Bluto, named by Froman. Loves this group because of seeing men grow and lead their families, communities, at work, etc.
Announcements: QSchool Sept 12th, Sex traficking run sign up, FloRuck Oct 24th
Prayers for families, students, teachers, etc going back to school. Prayers for my wife as her father passed away.
Moleskin/Spreadsheet from the Gloom:
Beautiful morning for a workout
Blessed to be a part of this group
Shared that my wife and her father were estranged and his passing has brought many emotions to the surface. Anger, sadness, regret, etc. Tomorrow is not guaranteed. Reach out to friends and family who you may not have talked to in a while. You never know when they will be gone.
Workout: Ruck PT
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 12 – Runners: Bourbon, Woodstock, WALL-E, Lavar
Ruckers: Dutch, Geppetto Mercy, Isosceles, Simmons, Raven, Bongo, Hacksaw
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Pre running and rucking
Runners did their thang.
Ruckers rucked one mile at a sub 16 minute pace and stopped for 15 minutes of the following PT:
10) American Hammers with ruck
10) Merkins with ruck on
10) Ruck overhead squats
Repeato
Finished with another mile ruck.
Called time and circled back at the flag for 2nd F before the start of beatdown.
Mirror Therapy
PAX # 7
Q: Simmons
Landslide, Meatloaf, Footloose, Charmin, Merci, Simmons from another mother, Lonzo
Warm up: 15 Side straddle hops
Mosey around the High School
Partner up
The Thang: Complete 1st exercise then mirror your partner in running/sprinting/skipping/high knees…whatever they choose.
Complete 1st and 2nd exercise then mirror your partner in running/skipping/high knees…
Complete 1st/2nd/3rd exercise then mirror
Ten reps of:
1. Lt Dans
2. Crunchy Frogs
3. Stump Huggers
4. Carolina Dry Docks
5. Star Mans
6. Plank Jack Shoulder Taps
7. Catalina Wine Mixers
Bear Craw back to the flag
Count O rama
Name O rama
The 6 was Lonzo. Appreciated being challenged by fellow pax members as well as accountability.
Announcements: Iron pax
Pray Requests: jobs for fellow pax members
End in COT
Honor to lead this group of men this morning. Thanks for the opportunity
The THANG
New Kids on the Block
Round 1 (22 Mins)
10 – Jump Over Burpees
15 – Bent Over Rows
20 – Squat Thrusters
25 – Declined Merkins
30 – Curls
Half Gasser with block
REPEATO!
COR, NOR, Brought Shooter in for the SIX as a transplant from our F3 Toledo brothers. Prayers for our schools, kids, teachers, Thai Guy and his girl friend, Shawshank, and everybody still trying to make sense of this new world we live in.
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
This beatdown is designed after the very first F3 beatdown back on 01/01/2011 with slight modifications for AO, etc. This is a little history before Q School that will be held on 9/12.
Beatdown:
• Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout back in 2011.
• Mosey to the small loop around the soccer fields by the hill.
• In Order (plank or Al Gore when finished until the 6th finishes):
o Merkins
o Wide-Arm Merkins
o Diamond Merkins
o Military Merkins (knuckle push-up with your elbows in tight to your sides)
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)
o Dolly (on your 6 with legs 6” off ground- spread apart- bring together)
o Flutter Kick (4 count)
o LBC’s
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Side Straddle Hop
o Burpees
o Mountain Climber
• Howling Monkeys (Circle up- 10 monkey humpers each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.)
• Mosey back to the shovel flag
War Beatdown
The basic concept of the beatdown is that PAX are split into two teams. We tried a few variations, but landed on a champion representative from each team telling the Q how many reps of an exercise they would do. Their teammates would continue to do reps until the representative finished. The team who opted for the higher number could choose a ‘punishment’ for the other team. Based on the card game, but numbers could go as high as PAX wanted.
10 men and myself got together to ruck.
Q: Hannibal
Ringo
Popeyes
Peach
Bongo
Enron
Meatloaf
Geppetto
Hazmat
Bootleg
Ponzi
Start with a circle with mission and principles.
Rucked for a total of 2.53 miles with some PT involved.
Bear Crawled up a hill behind the Fort.
Continued on to Orleans and stopped for PT
Squats, Merkins, Shoulder presses w/ruck, curls.
Rucked on back to the Fort and up “Agony Hill” back to the parking lot for some PT to finish.
Lunges, American Hammers with Ruck, and hold plank with pushup on your count.
Intro: Mission & core principles
Run description:
Speed is a combination of stride length and turnover (strides/time). Discussed how to increase turnover by shortening and quickening stride.
Took warm-up jog from the Levy to Bicentennial park (~1.8mi. Counted steps/min 2x during the job. PAX were around 156-178.
At Bicentennial park, Pax did a short loop ~600m, with a 170BPM cadence tapped out by metronome. Then a full 800m loop counting steps to get a baseline on stride length.
Finally, putting it all together, one timed loop of 800 m while counting steps.
Example data from Coconut:
baseline steps/min ~170
baseline steps/800m 686
Uptempo steps/800m 520 (about 5’/step)
Uptemp turnover ~194
Also discussed power as energy/time with PAX and that each individual has a ‘burn rate’ or power level he can sustain over time. Improving speed can be done by improving a PAX’s sustainable burn rate, or by improving efficiency…turnover of 180 typically brings big efficiency benefits compared to ~165.
Cooldown jog back to the Levy.
COR, NOR, (Flubber was 6).
Announcements, Prayer intentions.
Always an honor to lead a run workout, and see the dedication and work PAX are willing to put in. Congrats to all the men!
The PAX: Simmons, Popeyes, Huckleberry, Lonzo, Drop Out, Bourbon, Mercy, Shawshank, Enron, Villa, Mile High, Meatloaf, Peach, Coconut
“Pull Your Weight”
Concept was the reinforce how important it is to give it your all, whether at a beatdown or in life, because other people rely on you and you set an example for the world to see.
Warmed up with some 4 count air presses and 4 count air squats.
Broke into 4 teams. Each team competed in a Bearpee relay race. Had 4 cones set up about 7 yards apart. At each cone, 2 burpees. After final burpees, spring back. While waiting to do bearpee, each PAX did side straddle hops without stopping.
Each team then had the choice of 4 workout combinations. Picks were made in the order of Bearpee race finish, with each exercise combination done by one team only.
Choices were 500 merkins, 150 lt dans, 25 there and back sprints (starting line to final cone and back); 500 two is one flutter kicks, 200 two is one bonnie blairs, 25 there and back bear crawls; 150 burpees, 1,000 little baby crunches, 25 there and back crab walks; 100 absolutions, 150 carolina dry docks, 25 there and back lunge walks.
If a team finished, the members joined the other teams to help them finish. At the end, everyone was doing crab walks. It was a sight to behold!
We then did rooster relays, with each team member running a rooster (100M sprint) and then planking, al gore, side straddle hops, pickle pounders, or monkey humpers while waiting.
Ended in the COT. No FNG’s. Q School on 9/12 reminder. Prayer requests included Shawshank’s brother in his fight with addiction and Mile High’s son’s physical healing. Ended with a prayer highlighting that everything is God’s and that if we let Him transform our hearts, His Power is unstoppable within us.
S – 15 Surfer Get ups
T – 20 Tennessee Rocking Chairs *
A – 25 Angle Grinders**
R – 20 Rosalitas***
K – 15 Katydid Burpees****
Run up Steps
Perform 5 Burpees at Top of the Wall
Run Down Ramp
Rinse and Repeato!
Each Circuit is 100 reps! Can you get 400, 500, 600?…more?
*Tennessee Rocking Chair
1) Bending only at the waist, touch toes. 2) Bending only at the knees, drop to a squat position. This should rotate your torso back to vertical and arms horizontal. 3) Straighten the knees, returning to toe-touch position. 4) Return to starting position
**Angle Grinder
Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count.
1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin
***Rosalita
Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start. A hello Dolly with feet in the air.
****Katydid Burpee
Start in standing position, bring hands to feet and jump feet back to plank position. Merkin. Then inch worm hands to feet and broad jump back to starting position. Repeato. Credit to my M (Katie aka Mama Moose). Oh no she didn’t! Oh YES Katydid!.
COR, NOR, Coconut with a really strong 6 calling us to be leaders, telling us we are leaders, sharing that he felt alone in the good fight until he found his brothers in F3. Prayers continued for Thai Guy and his girlfriend and Doubtfire’s leap of faith with his brother today!
F3 Black Swamp
Q: Rick “Huckleberry” Thielen
8/25/2020 @ 6 PM
The Commons
PAX:
Isosceles
Chanel
Hannibal
Dr. Banana
OK
Fallout
Shawshank
Thai Guy
TuPac
Bonds
Huffy
Moana
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-13)
The Thang:
Warm Up
In Cadence
21-Side Saddle Hops
21-Windmills
21-Squats
I M P A C T :
I: Imperial Walker (2 is 1)
M: Merkin
P: Plank Jack
A: American Hammers (2 is 1)
C: Crunches (2 is 1)
T: T-Merkin (4 count)
After each set (I-T):
Run to Cone, then
Lunge-Walk back
Start the first set, doing one each, then run.
Second, set is two each, then run.
1-10
10-1.
Circle of Trust:
Count Off (1-13)
NOR
Six was Fallout
Ask for Announcements: Q-School on 9/12/20
Prayer Intentions: Thai Guy and his girlfriend (Vee), Thai Guy’s Mom, Shawshank and Isosceles and Chanel (Back to School Teachers)
Prayer
PAX – Geppetto, Footloose, Chalupa, Woodstock, Dropout, Simmons, Meatloaf, Slurpee
Q – Lonzo
Fitness – Fellowship – Faith
The Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES OF ALL F3 WORKOUTS:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
2020 IPC Week 0
4 Rounds for time
50 Air Squats
40 Big Boi Sit-ups
30 Merkins
20 Bonnie Blairs
10 Burpees
400 Meter Run
Once one finished they caught their breath and helped the rest until they finished or continued with the Thursday thousand Merkins. It was great having everyone finish the last pax run together.
We got some pictures and had cookies to celebrate.
COT
Simmons was the 6. He let us know that Needle (who hasn’t shown up in while) got him out, but he lives only a few houses down from Mercy. Since starting F3 he got see what the crazy guy with a beard and backpack was doing.
Closed with a short prayer.
Rucked 2.7 miles stopping at the battle memorial to discuss the pre-battle dissension between Chief Little Turtle and Chief Blue Jacket and its impact on the British and Native American coalition.
Warmup
25 SSH in cadence
OYO arm circles, twists & squats
The Thang
25 reps of 12 exercises using 25-35lb coupon
Lower body
Upper body
Core
Swings
Merkins
Hammers (2 is 1)
Run 100 yards
Squats
Rows
Flutter Kicks (2 is 1)
Run 100 yards
Lunges
Presses
Big Boys
Run 100 yards
Deadlifts
Curls
LBCs
Run 100 yards
Repeato for 45 minutes
Cool down
COR 12
Six was Wrong Way
NOR
FNG “Rockwell”
Announcements
COT
Leadership Ruck
Mostly discussed upcoming Louisville Growruck and preparation for that as well as best way to rejuvenate pre-ruck interest Saturday mornings.
PAX:
Meatloaf, Geppetto, Raven, Casper (Q)
Warm up:
All in cadence:
Side straddle hops X 15
Willie Mays Hayes X 10 each leg
Imperial Walkers X 10
The Thang:
4 stations were set up by the Q, hence “Box of Fun”!
Station 1: The Park
10 Manmakers Burpees with coupon
10 Squat Thrusters with coupon
15 Curls wit coupon
15 bent over rows with coupon
10 tricep extensions with coupon
Duck walk across bridge
Station 2: The Towpath
10 Big Boi Sit-ups
15 Air Squats
10 Merkins
20 Side Straddle Hops
Mosey 400 meters to The Smoke Stack
Station 3: The Smoke Stack
15 Dips
25 Incline Merkins
30 Step Ups (2 is 1)
25 Decline Merkins
Lunges walk across bridge
Station 4: The Alley
25 Big Boi Sit-ups
30 Air Squats
25 Merkins
30 Side Straddle Hops (2 is 1)
Mosey back to park, repeato
After most PAX (except Houdini, who had made it to round 3) completed 2 rounds, Q sent PAX back to the park, and directed them to hit the wall in wall sit position, for some “People’s Shoulder Presses”, which were completed in cadence, and the Q’s pace, changing pace as he went.
Q called beatdown after this, and circled up the crew.
COR
NOR
Know the 6- Pennywise was the 6, talked about his need to get back out in the gloom, that he missed the interaction.
Announcements: Q-school, IPC, Floruck
Prayers: Houdini’s wife and continued healing, Pennywise and his job search, Bongo’s SIL Jackie and cancer, patience and compassion for our nation and to let her heal!
Moleskin:
Scary morning, close to cancelled due to lightning. But 60 degrees, low humidity, but wet conditions made for some wet backsides.
Tough beatdown for those that completed IPC beforehand, and plenty of mumble chatter took place regarding this. Q was please that he finally “brought the pain”!
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
The Thang: What the F3?
Started off with the 10 minute burpee challenge. Then switched to deconstructed burpees.
Deconstructed burpees – start with 5 reps and increase by 5 with each lap.
Corner 1 – plank tuck
Sprint to next corner
Corner 2 – Merkins
Sprint to next corner
Corner 3 – Jump Squats
Sprint to next corner
Corner 4 – Air Press
Sprint to Corner 1
Then we got a taste of IPC week 1
EMOM
First minute – 3 burpees, Hand release release Merkins
Second minute – 3 burpees, leg raises
Third minute – 3 burpees, jungle boy squats
Fourth minute – 3 burpees, big boy sit ups
Fifth minute – 3 burpees, standing forward lunges
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6 and naming FNG).
The 6: Gypsy
Q spoke about international overdose awareness day.
3Fs, Mission, Principle and Disclaimer were covered.
YHC had the glorious idea to continue with the advanced running training (aka tap into the knowledge of folks who run a lot without falling). We have done intervals, fartleks, strides, and cadence work. We have also done hills in the past, but not quite like this.
Warm up easy run to Hood Park and down the road. Hard run up to the top, loop around and back down. At the bottom, immediate run backwards to the top, loop down and hit the trail to the mid point. Come back to Hood and repeato (hard run, backward run, flat run). We did this for about 30 minutes, then went to the Wall for some chutes and ladders style running. Down ramps /up stairs, alternating each time as every step or skip step. Repeato for about 15 minutes, return to the Levy.
Ended with COT, Landslide was the 6 and he likes the word *asshole. And F3. Especially F3.
Workout:
As a pair: one does a lap around the loop while other does as many reps as possible. Work together to hit the numbers.
200 merkins
300 big boi sit ups
400 squats
500 arm raises
600 1 is 1 American hammers
700 1 is 1 lunges
Meatloafs bday so did 26 burpees and 26 lt Dans
COT
6: Meatloaft
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on their first try!
Beatdown:
• Three cones in an equilateral triangle. Each cone representing a year of F3 for Bourbon as today mark’s YHC’s three-year anniversary with F3.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Absolutions
• Cone 2 = Captain Thors
• Cone 3 = Burpees
• After each set of cones, run the small loop/field
• Repeato and drop by one rep each cycle through
PAX – Simmons, Dropout, Footloose, Bagels, Lyman, and Stalker
Q’s – Meatloaf and Lonzo
Missing Q – Woodstock 😢
Fitness – Fellowship – Faith
The Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES OF ALL F3 WORKOUTS:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
Meatloaf improvised and came up with the beatdown below on the fly. He did this with Lyman and Stalker.
20 Incline Merkins
20 Dips
20 Toe Taps
20 LBC’s
Lap around field
Repeato
Lonzo led IPC week 1 with Simmons, Dropout, Footloose, and Bagels.
EMOM (called by app)- 3 burpees
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)
COT Dropout was the 6 and mentioned how he was EH’d by a pretty cool guy and Hacksaw came up with his name because he looks like Zuckerberg. Which is funny because he is still in school. He keeps coming out because of the accountability and people checking in on him.
The Thang:
Intro–Fitness, Fellowship, and Faith. Mission. 5 core principles.
Warmup. In cadence–Smurf Jacks, Smurf Sticks (New), Travoltas, Trepak (New)
The Work: Crazy Eights. Figure 8s on the stairs and ramp at Perrysburg’s finest AO.
Reps at the bottom of the wall, ascend the ramp–first leg of ramp bearcrawl, 2nd leg to midpoint of stairs duck-walk, stairs to top–reps at the top of the wall, high knee run to the end, mosey down ramp and steps, creating a figure 8 design.
At the bottom–20 reps of a different exercise each lap.
Lap1-Hand release Merkins
2-carolina dry docks
3- Spider Climbers (2=1)
4- Absolutions
5- Plank-jack, shoulder tap (2=1)
6- Travoltas (10/side)
7- Donkey Kicks
8- Dirty Hookup
At the top, 20 reps of a different exercise each lap.
1st lap- air squat
2- Bonnie Blair (2=1)
3- Lt. Dan
4- Smurf Jacks
5- Cheerleaders
6- Smurf Sticks (2=1)
7- Box Jumps
8- Trepak (2=1)
COR, NOR, COT (Jennay 6)
This beatdown kept the PAX moving non-stop, always changing up the motion and bumping the intensity with reps at the top and bottom of the hill. All the PAX really gave a good push.
Soundtrack for the work was songs with Crazy or Eight in the title.
2 new exercises were introduced:
Smurf Stick is a relative of Twinkle Toes–low squat position, but instead of calf raises, you move one foot to heel and the other to toe, like you were riding a ripstick. 4 count cadence–Right toe, left heel–back to center–Left Toe, Right Heel–back to center.
The Trepak is a simplified motion from the folk dance of the same name. from a low squat position, in 4 ct cadence–extend left leg straight in front (or slightly out to the side)-1–Bring back in to low squat-2–extend rt leg straight in front (or slightly out to the side)-3–Bring back in to low squat-4.
An honor and a privilege to put in the work with such a fine group of men.
The Q: Lavar
The PAX: Woodstock, Mercy, Lymon, Rockwell, Wrong Way, Wall-E, Hacksaw, Footloose
Warmup: Butt kickers and high knees, 20 yards there and back
Round 1
5 cones. At cone 1, 10 burpees, run to cone 2, 20 merkins, back to cone 1, 10 burpees, to cone 2, 20 merkins, run to cone 3, 30 Carolina dry docks, back to cone 2, 20 merkins, to cone 1, 10 burpees, to cone 2, 20 merkins, to cone 3, 30 Carolina dry docks, to cone 4, 40 2 is 1 flutter kicks, back to cone 3, 30 Carolina dry docks, to cone 2, 20 merkins, to cone 1, 10 burpees, to cone 2, 20 merkins, to cone 3, 30 Carolina dry docks, cone 4, 40 2 is 1 flutter kicks, to cone 5, 50 air squats, then to cones 4, 3, 2, and 1 doing each of the assigned exercises again.
Ab work for a quick rest. In cadence we did varying numbers of LBC’s, American hammers, hello dollys, and big boi situps.
Round 2
Same deal with the cones as before except numbers of exercises were 5, 10, 15, 20, and 25 respectively. All exercises done with a cinder block. Cone 1 was squat thrusters, cone 2 kettle bell swings, cone 3 was shoulder presses, cone 4 was curls, and cone 5 was tricep presses.
Finished with more ab work doing flutter kicks and levers in cadence in varying numbers.
Pax
Bourbon
Casper
Jimmy Dean
Raven
Meatloaf
Flo (Q)
The Thang
Rucked 2.7 miles discussing the F3 leadership development process (LDP).
The four components of the LDP:
Schooling
Apprenticeship
Opportunity
Failure
Pax
Van Gogh
Doubtfire
Huffy
Casper
Raven
2 Buck Chuck
Meatloaf
Landslide
Heidelberg
Lego
Enron
Nimbus
Bourbon
Chanel
Fudd
Boyz 2 Men
Jimmy Dean
Jennay
Callahan
Biggie
Hazmat
Mulan
FNG (Nitrous)
Flo (Q)
Welcome
Mission
Principles
Warm up
SSH (25)
Arm circles OYO
Twists OYO
The Thang
25 reps per exercise w/ coupon
Swings
Merkins
Hammers (2 is 1)
Run (suicides)
Squats
Rows
Flutter Kicks (2 is 1)
Run
Lunges
Presses
Big Boys
Run
Deadlifts
Curls
LBCs
Run
Finish run as a group
COR 24
NOR
Six was 2 Buck Chuck
Named FNG “Nitrous”
Announcements
Prayer
Tabata style workout. 45 seconds on, 15 seconds rest. Each round had 4 sets. All with sledgehammers!
1.) Hammer Punches
2.) Squat with row
3.) Shoveling
4.) American Hammers
5.) Driving a Fence Post
6.) Squat Thrusters
7.) Tree chops
8.) Hammer Lunges
9.) Bicep Curls
10.) Knee Strikes
NOR COR, YHC forgot to let Huckleberry do the 6. Ma bad! Thanks to the support from our Pburg and Maumee PAX leading out here and Smokey for starting it. Now lets get those GR folks leading and building it up so those boys can run with it!
PAX – Landslide, Lyman, Simmons, Bongo, Woodstock, Meatloaf
Q – Lonzo
Fitness, fellowship, faith
Mission statement
Principles
The thang
Team Murph
Ran a little over .6 miles, stretched and then paired off and completed murph PT together, 100 pull-ups, 200 merkins, 300 air squats.
Mosey back to cinder blocks and completed F Covid 2+
19 reps of
Flutterkicks
Up Downs
Carolina Dry Docks
Kettle bell swings with block
Crucible Merkins
Outlaws
V up roll ups
Imperial Squat Walkers
Dirty Girl Man Makers (3 merkins, 3 curls, 3 presses = 1)
COT
Several announcements for Q school, 9/11 stair flight challenge, and Iron Pax.
Closed with a short prayer
14 HIMs met up at the Necropolis for a change of scenery this Q-school week.
Q: Hannibal
Popeyes
Spaulding
Enron
Coconut
Stark
Mile High
Beretta
Ringo
Jennay
Fossil
Geppetto
Gypsy
Peach
Started with Mission and Principles.
A few exercises in cadence: SSH, Merkin, Windmills
Then starting with 10 Merkins then run down the parking lot and do 1 Starfish Sit-ups then run back and drop to 9 merkins and raise up to 2 Starfish and so on…
after about 20 minutes moved the cones closer and did another 10 to 1 starting with 10 Imperial walkers and 1 Squat and a bear crawl between cones.
Got in a circle on our six’s and held legs raised off the ground and did a leg raise as each PAX ran past until everyone did one circle.
Open
Mission – Jennay
5 Core Principles – Smokey
Disclaimer – UvU – Modify as needed – Mercy
Thang
Warmup – Smokey
21’s
Explanation of beatdown – Jennay
Several stations around large track
3 Main Stations will be split between site Qs to teach concept
Cadence – Modifications – Pickup the 6
Modify
Air Squats
– Modify down – Treehuggers
– Modify up – Squat Thrusters
Plank jacks
– Modify up – plank jack shoulder taps
– Modify down – plank
Merkins
– Modify up – hand release
– Modify down – go to knees/ on a pole or tree
Burpees
– Modify down – merkin + tempo squat
– Mid level – no merkin
– Modify up – add squat jump
The 6
– Burpees – after 15 Burpees find a partner and do them with him until everyone is done
– Absolution – after 15, pick up the 6
– Lt Dans – after 15 pick up the 6
– Repeato – 10 of Each exercise (10 burpees, 10 absolutions, 10 Dans) then pick up 6
– Hard Sprint to next station, pick up 6
Close
Count O Rama
Name O Rama
The 6 – Callahan
FNG – Homeslice / Megaphone
COT
We’ve been Thunderstruck!! CANCELLED due to a lightning storm that just wouldn’t quit!!
The Beatdown was ready to go with 4 stations that we designed with the intent to get the best of the PAX to complain (which is always one of my main goals)!!
Q tip #1 If they ain’t complaining they ain’t training, and they sure as heck ain’t getting any better! Design the beatdown to challenge the best, but won’t leave the six behind! We can all modify if necessary!
I won’t post the actual beatdown here because I want to use and maybe slightly modify for a future beatdown.
Note: Meatloaf might have posted a pirated copy, but with his work ethic its hard to not to turn over the top secret documents (plus give him the ok to post said pirated document).
The decision to cancel was pretty easy after the second line of storms rolled in. All kidding aside, the safety of the PAX is most important.
God Bless Ya’ll!!!
Huf
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The “Thang”:
This ruck was designed to be a QSchool Week style ruck with tips and tactics on how to Q an effective ruck.
Wear reflective clothing, have a headlamp and gloves, incorporate PT, ruck at a good pace (16-17 min/mile), rotate left side line so guys get an opportunity to chat with multiple PAX, have a watch/times for PT intervals and to make sure you finish on time, finishing early is better than finishing late, be safe at intersections, have crossing guards.
Every five minutes we stopped for (10) reps of PT: merkins, squats, overhead presses, upright rows, curls. We rucked a total of 1.95 miles.
Spreadsheets from the Gloom: Beautiful morning for rucking! Welcome Homeslice! Honored to lead this group!
Double Thang –
Set up two simultaneous Workouts so the Iron Pax competitors could give week 3 a go and so the non Iron Paxers could have an interval run around the track.
Interval Run,
4 Laps warm-up
4 Laps, sprint the straights and jog recovery the curves
4 laps, High knee the first cone section, sprint to second cone, recover on the straights
4 laps, High Skip the first cone section, sprint to second cone, recover on the straights
4 Laps recovery cool down
COR NOR and Coconut was the 6. Gave strong words on the bonding and coming together of our core group with the Iron Pax. Prayers for Raven and the loss of his father unexpectedly yesterday.
13 Men joined me on this great evening for a fun time!
Start with mission and principles.
Q: Hannibal
Chanel
Tupac
Huffy
Huckleberry
Chubbs
Luigi
Nomad
OK
Fallout
Moana
Bagels
Steveo (FNG – Tupac – Random off the street)
Twiggy (FNG – Tupac – Random off the street)
10 Burpees
Run around small oval island
10 Squats
Run around small oval island
10 Merkins
Run around small oval island
10 Big Boys
Run around small oval island
Bear Crawl 10 Yards and back
Run around small oval island
10 Lunges (2 is 1)
Run around small oval island
10 Carolina Dry Docks
Run around small oval island
10 Crunchy Frogs
Run around small oval island
Repeat-o
On your six in a big circle with legs out held 6ish inches off the ground as PAX run by you lift them up, next PAX runs after one ahead of you get 3 people away. Each PAX did two laps.
Burpee
Outlaws – circles with legs extended on your 6
Nipple scarper merkins – use curb knees to one side, hit curb with one nipple. Rotate sides
Gorilla humpers – wider stance monkey humper
OP – over head claps in people’s chair (aka wall sits)
Pair up in groups of 2. As a pair, the goal was 254 reps of each exercise – the number of posts Bongo has had.
While one partner was doing the Bongo exercises, the other partner did BYE out to the cone and back. Bear crawl to cone – Yul Brynner, Everest back.
For the burpees, counted the total burpees of the group, then moved to next exercise. For exercises that 254 was reasonable for 1 pair to hit, once a pair hit 254, we moved to the next exercise as a group. Fortunately Simmons and Woodstock were paired up.
COR, NOR, the 6 happened to be Bongo, announcements, prayer intentions.
Always fun to lead. Always great to be out with the PAX. Made some last minute adjustments to approach to reps on the fly. 254 is a big number.
Respect to Bongo for hitting that Number. Bongo was a staple at the Battlefield when it started. Battlefield started the week after his first post. Bongo’s cheery disposition and encouragement to everyone will be missed.
Breaking Down Your Walls – The Beatdown
Another Huffy Production!
A perfect morning for a Beatdown with 11 of my F3 PAX Brothers (12 Total).
The PAX Include: Huckleberry, Popeyes, Ringo, Beretta, Stark, Hannibal, Peach, Spaulding, Fossil, Meatloaf, Callihan, and Huffy (Q).
We started on the COT. Did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
We got into 4 groups of 3 and jumped right into the beatdown without demo-ing the Progressive BBS, the Superman Merkins, the Calf Raise Jump Squats, or the Imperial Squats. Sorry boyz!! Just lost track and got too excited about the Beatdown!!
We did all 2 or 3 exercises at each station and went on to the next one. The Beatdown was:
Station #1
A Burpees 15 Reps
B American Hammers 20 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Hill Side
Station #2
A Superman Merkins 20 Reps
B Big Boy Shoulder Press (Progressive Count) 20 Reps
Lunge to the Corner
Station #3
A Decline Merkins 25 Reps
B Calf Raise Jump Squats 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Austrailian Push Ups 25 Reps
B Incline Close Grip Merkins (on the bar) 35 Reps
Run to the Docks at Hood Park
Station #5
A Dips 35 Reps
B Bicycles 35 2 is 1
Run Up The Hill
Station #6
A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
B Merkins (Head Down Hill for Added Difficulty) 35 Reps
Run to the Station #1 at Riverside
Repeato
I was overjoyed at hearing some of the HIMs I respect complaining about the exercises during the beatdown! Music to my ears!! I love hearing the PAX pushing themselves to their limits!!
We ended in the circle of trust. Everyone made it back! Did a Counterama / Namerama. Peach was the 6 and talked about how F3 is like being on a competitive team that pushes him to get better. Since Peach has joined F3 he’s been killing it!! Much respect to you Brother!! (And looking forward to a Peach Q). Prayers we for Raven’s family as they morn his father and Bongo on his relocation. Before I end this thing, I would like to challenge the PAX to continue to strive to get better and to become the Man you were created to be (or the best version of you) daily!!
F3 BEATDOWN
Q: Rick “Huckleberry” Thielen
9/19/20 @ 6:30 a.m.
The Fortress (Grace United Methodist Church Parking Lot)
PAX:
Thai Guy
Venum
Wipers
Doubtfire
Spaulding
Mulan
Two Buck Chuck
Heisenberg
Fossil
Crank
Stark
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
MISSION:
To plant, grow and serve small workout groups for the men for the invigoration of male community leadership.
PRINCIPALS:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
CIRCLE UP AND COUNT OFF: (1-12)
FNG (Friendly New Guy): None
THE THANG:
Burpee Jumps to Cone: 30’
Broad Jump then a Burpee
Lunges to next Cone: 30’
10 Merkins
Push Ups.
4: 20 V-Up Roll Up (4 Count = 1)
Start laying flat on back with arms extended above head. Do a full sit up and touch your toes. As you are returning, when mid back hits the ground, raise the legs to 45 degrees and hold legs and crunch up and touch your toes. 4 count = 1.
5. 30 LBC’s
Crunches while on your six.
6. 40 Squats
Standing position, arms crossed chest, back straight then bend at knees down as deep as you can into a sitting position and return to standing position.
8. Burpee Jumps to next Cone: 30’
9. Lunges to next Cone: 30’
10. 10 Up Downs
High Knee for each knee then you drop so your chest hits the dirt and bounce back up to standing position.
11: 20 Imperial Walker (2 is 1)
Standing with hands on head as if you are doing a sit up. Lift your knee to the opposite arm”s elbow. Repeat with other knee and opposite arm’s elbow.
12. 30 American Hammers (2 is 1)
While on your six in partial sit up position with heels just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side.
13. 40 Big Boy Sit-ups
While on your on your back with knees in partial sit up position and your hands behind your head, raise up to touch your chin to your knees and then back down.
14. Burpee Jumps to next Cone: 30’
15. Lunges to next Cone: 30’
16. 10 Diamond Merkins
17. 20 Lt. Dans
18. 30 Bicycle Kicks (2 is 1)
19. 40 Hello Dollies
20. 1 Suicide Run (each Cone and Back)
21. Sprint full length back to starting line (180’)
22. Repeato…
Final 10 minutes:
Circle up and in Cadence: Individual PAX selection 15 reps each.
CIRCLE OF TRUST:
Count Off
NOR
Six was Mulan
Ask for Announcements
Prayer Intentions: Bongo, Raven, Teachers/Students/Schools, Thai Guy and Vee, General Intentions
Prayer
We talked about qualities that described Bongo. Loyalty and Accountability were the two qualities we focused on. I used the Q source to guide the discussion. We also planned to do 256 x 2 = 512 reps to honor the 256 Bongo posts. The X2 was to show Bongo we will be with him for the next 256 posts.
10 sets of 51 were planned. We did squats, mountain climbers, 51 yards of rifle carries. Then we ran into a planted coupon….the big barn beam. Several shoulder sets of shoulder presses and upright rows later, we decided to carry the beam back to the battlefield. Got back to the battlefield in plenty of time to have a nice discussion about accountability and general “what we like about F3” talk. Ended with countarama, namarama, and a prayer.
6:30 Opening/Quick Stretch
6:35 Cadence Work
6:40 Cadence Work
6:45 Viscious Square
6:50 Viscious Square
6:55 Viscious Square
7:00 Grip, Rip, and Roll or
7:05 Walk Like an Egyptian
7:10 COT
7:15 End
Cadence Work
1) Plank Jack Shoulder Taps
2) Mountain Climbers
3) Stationary Ape Hops
4) J-los
5) Turkish Get Ups
6) Box Cutters
7) Absolutions
Vicious Square
First 8 minutes
– As guys are walking around the square with rifle carry, the first two walk to the center and perform 15 up downs
Last 7 minutes
– As guys are shuffling around the square with rifle carry, the first two walk to the center and perform 15 squat thrusters
Girls: Beastie Boys Imperial walkers whole song. Side Straddle hops on the word GIRLS.
RUN to C4 pole and back
Flower: Fat boy Slim Start face down on ground Merkin up on UP and down on DOWN. Hold plank in between
RUN to C4 pole and back
Step by Step: New Kids on the Block Lung and squat on the word STEP. hold squat. Rotate legs
RUN to C4 pole and back
Push it: Salt n Peppa. Lay on back. Vertical Chest press with coupon on the word PUSH.
RUN to C4 pole and back
Blur: Song 2 Burpee on WOOHOO. High knees while waiting
RUN to C4 pole and back
Crawling: Lincoln Park Bear crawl on CRAWLING. LBC while waiting
RUN to C4 pole and back
You can’t touch this: MC Hammer Plank shoulder taps on the word TOUCH. Hold plank.
RUN to C4 pole and back
Whoomp! There it is: Tag Team Monkey humpers on the word WHOOMP. Air press while waiting.
RUN to C4 pole and back
COT:
Countoramma
Nameoramma
6 – Bongo
Presented gift to Bongo for last post with Black Swamp/Toledo before moving to Texas.
Announcements
Prayer
– Alan “coconut” Davies
– Charlie “Flubber” Wickersham
– George “Dutch” Bertz
– Jeff “Spaulding” Lonsbrough
– Matt “Stark” Yarder
– Mark “Landslide” Trimble
– Jonathan “Bourbon” Burns
– Jessie “Fossil” Miller
– Dan “Mile High” Cordell (name/spelling from backblast is inaudible????)
Beatdown is organized where there is a “Home Base” where exercises are completed, then PAX go out to different stations where exercises are completed there. After each Station, PAX return to Home Base, complete HB exercises and move on to next Station.
Home Base:
40 Side Straddle Hops
40 Air Presses
Station #1:
10 Jump Squats
20 Wide Merkins
30 American Hammers 2:1
we want simple after the push for IPC we did some hill work run to the top of the hill did 30 flutter kicks(2 is 1) then at then ran back down the hill and did 30 presses repeato counting down 2s. Then started over doing big boi sit ups at the top and curls at the bottom.
COT we prayed for the safety of out law enforcement and that school will continue to push through during these trying times.
The Site: Wakanda
The Q: Lavar
The PAX: Woodstock, Lyman, FNG (Fraction), Simmons, Landslide, Meatloaf, Footloose, Rudy, Lonzo, Tupac
The Thang “Pyramids”
4 cones approximately 5-7 yards apart. We rifle carried our cinder blocks from the shovel flag to cone #1. At cone #1, we did 4 core exercises, LBC’s, Freddie Mercuries, American Hammers (2 is 1 with the block), and then Penguins (aka Toe Touchers). We started with 2 LBC’s, then 4 FM’s, then 6 AH’s, then 8 Penguins, and so on up to 20 and then down by 2’s from 20 to 2. Great core burn. When finished, you had to stand up with your block extended over your head. Then rifle carry the block to cone #2. At cone #2, same rep sequence but we focus on chest with merkins, decline merkins, incline merkins, then block chest presses. Rifle carry to cone #3. Same rep sequence except focus was on legs. We did squats, 2 is 1 lt dan’s, monkey humpers, and stationary 2 is 1 lunges. Onto the final cone where we had to cut it short due to the time. We did 10 manmaker burpees followed by 10, 4 is 1 mountain climbers.
In the COT Simmons was the 6. The camaraderie and the push keep him coming back. He is just a week away from his 1 year anniversary! Our FNG was named fraction as he is the 10th out of 11 kids. Toledo native who was homeschooled but is now working as an engineer at Pilkington.
In the misty morning fog, PAX gathered around the shovel flag with Cinder blocks (Cindy) in hand for some work and play.
Intro: F3 is Fitness, Fellowship, and Faith. the mission is to plant grow and serve small workout groups for men to reinvigorate male community leadership. This is through 5 core principles–1) open to all Men and 2) always free. 3) always held outdoors and 4) led by a member of the group in a rotating fashion. 5) we end in a circle of trust.
THE THANG:
Warm-up
SSH in cadence
Windmills in cadence
Alpos in cadence
Goblet squats in cadence
NEW EXERCISE–Globetrotters in cadence: for globetrotters, take a one handed (R) hold on the top of the block, swing it behind your back and pass to your left hand, then swing it the rest of the way around to the front where you pass back to R. For cadence, count each time the block switches hands, so 2 complete circles will be 1. Switch directions half way.
PAX counted off into 4 teams of 5 or 6 and each team was given a frisbee golf disc and instructions. Teams scattered to a 4-hole mini-loop of the course at Woodlands park for a shotgun start. The basic idea was some block work before each throw, and rifle carry between throws and holes.
prior to 1st throw: 20 block curls
prior to 2nd throw: 20 kettle bell swings
prior to 3rd throw: 20 alpos
prior to 4th throw: 20 goblet squats
prior to 5th throw: 20 big boy sit-ups–feet in block
prior to 6th throw: 10 manmakers
if the team can complete the hole in < 6 throws, additional work can be skipped. rifle carry to the next hole and begin again with curls.
After completing the 4 hole circuit (or when time is short) return to the shovel flag for a wrap up circle of congratulation (# reps of an exercise = to each team's worst hole score).
COR, NOR, 6 was two-buck Chuck, announcements and prayer intentions.
Glorious September Saturday in NW Ohio, and an honor and privilege to lead these fine men.
Rucked 2.5 miles in pairs discussing the live right quadrant.
Live right requires self-sacrifice and the Sky Q and others before self attitude and mindset.
Where are you on the Survivor Servant continuum (the Sur Ser Continuum)?
The Thang: 2.45 mile ruck. Every 5 min, drop down to Smurf squat position and continue rucking for 30 sec…or until Q’s legs started to burn, whichever came first.
The Thang: Pax had to work through grades 1-12 to see if they could graduate. Each grade added a new exercise to be done with all previous grades exercise. Grade level finished with a lap. Total reps for each exercise in parentheses.
We all started at top for a change in view. Each pax had to perform each round of exercises to exhaustion OYO. Once form broke and muscles hit exhaustion then they had to perform the active rest exercise and then go back into the main exercise.
The timer for each round was one of the PAX. They could choose to either run the entire ramp down and up. Or take the shorter stair path and perform 10 burpees at bottom and then head back up.
We were able to run through each round twice and each pax got to be a timer. Lego was our last so we had to alternate between absolutions and burpees to exhaustion until he returned.
COR, NOR, Fossil was the six. And I am sure it was a good one because he stood in the middle for a while and talked…but the ENTIRE time he started talking a non stop stream of traffic rolled by and we couldn’t hear a damn thing!
QIC – Stark
PAX – Geppetto, Isosceles, Shawshank, Spaulding, Meatloaf, Bourbon, Peach, Huffy, TuPac, Coconut, Vila, Enron, Ringo, Popeyes
The Thang
TOP GUN Workout (Thanks FiA)
In Cadence warm up to show a few new moves: Narrow Squat Twist, Raggedy Anns, Plank Moguls
!0 min EMOM workout
Rotate through 10 reps of 5 different exercises on repeato. Every minute on the minute you hit a danger zone exercise then get back into the work you left off.
Round 1 – Legs
10 reps each of:
– Jump Squats
– Alternateing Runners Lunge
– Raggedy Anns
– Narrow Squat Twist
Danger Zone – 2 Lt. Dangers
Then to get a little cardio in we ran our flight path. 5 mountain climbers to rev up our engines then lap around the parking lot for a fly by and end with 5 burpees
Round 2 – Core
– V-Ups
– Rosalitas
– Leg Levers
– Plank Moguls
– Kick Throughs
DZ – 2 reps of 8 Count Body Builders
No time for another fly by so we did a 6 min round of arms
Round 3 – Arms
– Mike Tysons
– Carb Kicks
– Declined Merkins
– Carolina Dry Docks
– Lying Tricep Press
COR, NOR and Peach was the Six with a great message of the glue the Iorn Pax brought to the Black Swamp once again this year. Prayers for our county, Life Saver in FiA and her family, and Little Katelyn and her fight with cancer.
3 of us gathered to get better this Saturday in the gloom!
Q: Hannibal
Crackshot
Smoky
The things
10 Lunges w/block of not
20 Decline Merkins
30 Big Bois
40 Curls
Run (down towpath and back down alley)
10 Squats w/block of not
20 Incline Merkins
30 Flutter Kicks (2 is 1)
40 Shoulder Presses w/ block
Run
10 Calf Raises w/block of not
20 Bench presses w/ block
30 Leg Raises
40 Tricep Extensions w/block
Run and Repeat
The second best day after the Lord’s Day, is Leg Day. Legs are the largest muscle group, and if the sky’s out, thighs out. Part 2 is Thursday at Wakanda with Woodstock, and if you are present at Part 1, you are legally obligated to attend Part 2.
The thang:
Warmup – SSH, Windmills, Imperial Walkers in cadence.
Ruck/coupon welcome
Round 1:
Circle up – 40 seconds on, 20 second rest. Jump squats, rest, Jump lunge, rest.
5 rounds
Round 2:
11s: 10 standard squats 1 end, lunge to other end, 1 prisoner squat, Lunge back
9 squats, lunge walk, 2 prisoner squats. Progression continues
Round 3
10 Calf raises on curb, 5 bulgarian split squats each leg, 5 Lt Dans.
for 5 minutes
Boat Launchers run at the levy 9/29/2020.
PAX: Mile High, Bourbon, Doubtfire, Stark, Woodstock, Fossil, Landslide, Jennay, Spaulding, Coconut (Q).
Started off with Mission and core principles.
Quick discussion of running ‘gate’ or body carraige. Prime example is footstrike, with the braking effect of exaggerated heel striking contrasted with the efficiency of forefoot strike.
Warm up down 5th st. to Maple and then North on maple all the way to the end at the Maumee river boat launch. There’s a decent size hill there and the PAX did repeats of a 1/4 mile segment from bottom to top, alternating a normal running gate and a ‘heels off’ gate to accentuate the forefoot strike.
AFter 5 or 6 reps on the hill, we circled for quick comments on hill push–start before the incline, maintain on the incline, and then push over the top. Then moseyed back to the Levy.
Once back, PAX tried out form strides across the field using an easy-medium-hard progression, forefoot striking all the while. 2 sets of 3 closed out the run with good extension.
COR, NOR, 6 (Spaulding).
Lots of announcements.
Prayers for FiA group, Jennay travelling, Lucas county students headed into the classroom.
Q Mile High
Ringo
Beretta
Popeyes
Hannibal
Stark
Raven
Lego
Fossil
Spaulding
Callahan
Some warm ups, SSHs, Squats, Neck circles, arm circles, hip circles.
4 Stations with 2 exercises each
1: Run to Hood park, 25 T Merkins and 25 2 is 1 Toe Taps on the curb
2: Run back the the Wall, 1 partner holds high decline plank with feet on bench while other does 25 squats, switch and repeat
3: Bottom of ramp, 1 partner holds Al Gore while the other does australian merkins, switch and repeat
4:Top of stairs, 1 partner does SSHs while other does 25 box cutters, switch and repeat
Part 2 was an all upper body beatdown response to Mercys claim that he could smoke legs more than I could smoke upper body. He did a great job, but I am pretty sure it was a draw. Besides, no one cares about legs when you are flexing in a mirror, except Mercy and his Ranger Panties.
It was cold and gloomy, perfect day to get on some of the apparatus available at Wakanda. 12 men with an FNG (unfortunately he is a Xichigan fan, but we let him stay). Other than Coconut joining us from across the river, it was a full body of Maumee PAX which was outstanding.
The thang:
Intro – 2 minutes
Warm up – michael phelps, arm circles, mosy with blocks to work out cone.
Round 1: 8 minutes then switch
Group 1 Back/Bi’s: 3 pullups, 5 curls, 7 rows (repeat – 5 sets), then bear crawl to cone and back, repeat.
Group 2 Chest: 5 HR Merkins, 7 Decline Merkins, 9 dips (repeat, 5 sets), crab walk to cone and back, repeat.
Switch
All: Core – plank jack, flutter kick, lbc, american hammer, mtn climber – 10 each, repeat for 5 minutes
Burn down: 10 merkins, 10 upright rows, 10 presses, 10 tricep press, 10 curls – all with pause reps/slow reps – active rest between – bear crawl/lunge walk, or sprint field.
Welcome fng Schlissel, Simmons was our 6, and 4 pax stayed after to knock out 100 Merkins.
Each stop you do one exercises then you rifle carry to the next stop once you get to the end carry your bock back to stop one and do the next exercises on the list.
At park Bridge
20 curls
20 overhead arm extension
20 presses
Rifle carry to shelter
20 squats
20 lunges(1 is 1)
20 calf raises
Rifle carry to blue bell Bridge
20 big bois
20 American hammers(2 is 1)
20 each side wood chops
Carry block back to park bridge
COT: we prayed for crackshots grandma whos not doing well and smokey great uncle who is also not doing well and for everyone to be safe as the weather starts to change and gets colder
40 pushups
Around the theatre
30 squats
Around the theatre
20 pushups
Around the theatre
10 Squats
After everyone finished their last squat we did a combined 10 man makers per Pax (110 in total). But, Every 5 per pax and we rifle carried 20 yds to the next line and did 5 more till completed
Whole group is done together.
Act 2: week 1 & 4
Murder bunny out 20 yds
10 blockee push ups
Murder bunny back
20 jungle boy squats
Murder bunny out
30 big boy sit-ups
Murder bunny back
20 curl/press
10 blockee jump burpees
When done, find a pax and bring them home. Then find another one. Whole group done together.
Encore Act:
10 total – 5 each, Murder Bunny out 20 yds and rifle carry back.
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate male community leadership.
Principles of F3:
– It must be free of charge
– It must be open to all men
– It must be held outdoor, rain or shine, hot or cold
– It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary.
– It must end in a circle of trust (COT)
The Thang: Murph
1 mile run
100 pull ups
200 merkins
300 squats
1 mile run
5 Pax were able to complete this workout in the allotted time: Stark, Spalding, Isosceles, Woodstock, and Peach.
COT (Count-O-Rama, Name-O-Rama, and the 6)
The 6: Landslide
Q Spoke about Lt. Murphy. Then he spoke about finding your 3rd F and living it. Creating a better environment for the community around you.
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
We had 6 hardy souls come out today! They were Jeff Spaulding Lonsbrough, Jessie Fossel Miller, Alan Coconut Davies, Matt Stark Yarder, Daniel Mile High Cordova and the Q Mark Landslide Trimble. We ran Landslide’s Loop if you could make it with a couple of twists. We first ran to Hood Park where everyone ran up the hill at 3/4 speed and back down 5 times and then went on the loop. We were to meet up at Hood on the way back at 6:15. We kind of did that but most made it and we got 2 more hill runs in. We ran back to the Levy and ended in a circle of trust.
15 Men gathered today at the Commons for some work.
Q: Hannibal
Fallout
Luigi
Nomad
OK
Chanel
Huckleberry
Mr. Glass
Flo
Tupac
Charmin
Huffy
Thai Guy
Dutch
Houdini
Opening run for warm up.
1st and 10s: 10 Merkins & 1 Burpee run 100 yards jog back 90 yards, 9 Merkins & 2 Burpees run 90 yards jog back 80, 8 Merkins & 3 Burpees Run 80 yards jog back 70… conitnue this way until 1 Merkin & 10 Burpees.
Circle up for core work: Leg Climbers, box cutters, Freddie Mercurys, side crunches, super mans, plank circle with merkin on your count, on 6 hold feet 6″ off ground count off and left legs on your count.
Also threw in some JUMP squats for Eddie Van Halen’s passing
YHC – with a LOT of help from my friends – planted our first beatdown at FoD as Black Ops a long time ago. There were 6 PAX that were Wednesday regulars back then – Bourbon, Jennay, Landslide, Bambi, Tupac and YHC. Shakira, Rooster, and a host of others dropped in often. We played a lot of Ultimate Frisbee, did a lot of Tabatta, and high level cardio based beatdowns – lots of sprinting. Things change, people come and go, but it is great the of that core 6, 4 of us were present today to witness 22 PAX show out.
Those who know the history of FoD – the “hottest” AO on record – got a kick out of my method for determining reps and sets. It was a good laugh. I will admit I didn’t plan on 22 PAX though. Here is the Thang:
Rep count 1 (x) will be based on total # at FoD, count 2 (y) will either be a 2nd exercise or set count (up to 4) based on # who showed up at the last second.
With the block
1st cone – x squats in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
2nd cone – x flutter kicks (block overhead) in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
3rd cone – x decline merkins in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
4th cone – x block swings not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
5th cone – x curls not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
*We didn’t do this one, would have been awful* 5th cone – x manmakers, y thrusters, run to far end of the field and back (mod: bear crawl to next cone and back)
5th to 4th cone – walking lunges.
4th to 3rd cone – murder bunnies
3rd cone to 1st cone – rifle carries
CoT: Ringo was the 6 – really awesome to see this young man show up and push himself, even though he claims his dad has to roll his ass out of bed. Looking forward to watch him grow as a leader in our area and beyond.
Prayers and announcements.
Coconut, Landslide, Simmons, Meatloaf, and YHC stayed after to knock out 100 additional clean form reps of Merkins.
F3
Q: Rick “Huckleberry” Thielen
10/08/2020 @ 5:30 a.m.
The Wall-Perrysburg
“Balls to The Wall”
PAX:
Spaulding
Callahan
Fossil
Mr. Glass
Hannibal
Jennay
Mile High
Bretta
Lego
Ringo
Popeyes
Peach
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-13)
FNG (Friendly New Guy): None
The Thang:
Warm Up:
20 Side Saddle Hops in Cadence lead by Spaulding
20 Lt. Dan’s in Cadence lead by Jennay
20 Windmills in Cadence lead by Hannibal
20 Squats in Cadence lead by Mile High
Station #1:
50 Australian Pull Ups (railing)
50 Big Boy Sit Ups
Bear Crawl up ramp to Station #2
Station #2:
50 Burpees
50 Mountain Climbers (2 is 1)
Lunges up ramp to Station #3
Station #3:
50 Lt. Dans
50 LBC’s
Run up ramp to Station #4
Station #4:
50 Imperial Walkers (2 is1)
50 American Hammers (2 is 1)
Karaoke to Station #5
Station #5:
50 Scissor Kicks
50 Hello Dollies
Run down the stairs to bottom to Station #6
Station #6:
50 Merkins
50 Air Pumps
Run up the stairs to top to Station #7
Station #7:
50 Squats
50 Side Saddle Hops
Run back to Station #4, down the ramp back to Station #1 and the COT
Circle of Trust:
Count Off (1-13)
NOR
Six was Jennay
FNG: None
Ask for Announcements and Prayer Intentions
Prayer
66 Burpee Ending. Can reduce number of burpees by naming correct original artist and cover band for each song on the playlist throughout the workout. Teams of 3-4.
6 Sets, 4 Rounds of EACH exercise Per set, 2 Exercises Per round
Tabata – 35 second work, 10 seconds rest. 30 seconds rest between Sets.
Set 1 – SSH, Opposite Knee Mountain Climbers
Set 2 – High Knees, HRR Merkins
Set 3 – Jungle Boi Squats, Kick Throughs
Set 4 – Plank Moguls, Alternating Cougar Crunch
Set 5 – Speed Skaters, Raggedy Ann’s
Set 6 – Speed Bag with Kickout, Mike Tyson’s
Songs
Cover Band Original Artist
1. Beat It – Fall Out Boy Michael Jackson
2. Lollipop – Farming Henley Lil Wayne
3. The Day I tried to Live – Sevendust Soundgarden
4. Behind Blue Eye – Limp Bizkit The Who
5. Rebell Yell – Dope Billy Ido
6. In the Air Tonight – Nonpoint Phil Collins
7. Somebody Told Me – Motionless in White The Killers
8. Knocking on Heavens Door – Guns & Roses Bob Dylan
9. No Scrubs – Weezer TLC
10. We Will Rock You – Maria Brink, Lizzy Hale, Taylor Momsen Queen
11. Pony – Far Ginuwine
12. I Don’t Care Anymore – Hellyeah Phil Collins
13. Word Up! – Korn Cameo
14. Come Together – Aerosmith The Beatles
15. Bad Company – Five Finger Death Punch Bad Company
16. Fell on Black Days – Halestorm Soundgarden
17. Faint – Memphis May Fire Linkin Park
Had a blast with this one. Ran long. Had to much fun playing with the trivia. COR, NOR, Fraction was the six. It was really cool leading today. 50% of the PAX were newer to the group that I hadn;t worked out with before. Great to see the growth! Keep it up boys!
CORNHOLE(3 tosses at most)
If it goes in the hole – 5 burbees, 5 Lt. dans, 5 Absolutions
On the board – 15 merkins, 15 big bois, 15 squats
On the ground – 25 curls, 25 Air presses, 25 later exts
Ladder toss(3 tosses at most)
no bars – 100 side straddle hops
Top bar – 30 count high plank
Middle bar – 30 count wall sit
Bottom bar – 30 count Al gores
COT prays for covid and everything going on and for smokey and the deaths going on in his family. ended with one of my life mottos:
“accept you past without regrets, handle your present with confidence, face your future without fear”
Drop Dead Legs – The Beatdown! Another Huffy Production
Cast (or (23) PAX):
Heisenberg, Mulan, Enron, Wipers, Coconut, Chopsticks, Okay, Mr. Glass, Peach, Isosceles, Flo, Jenay, Landslide, Huckleberry, Spaulding, Lykan (FNG), Stark, Calihan, Lego, Doubtfire, Fossil, Two-Buck Chuck, Huffy (Q)
Started off in the COT where we went through the F3 Info:
1st F stands for Fitness, 2nd F stands for Fellowship, 3rd F stands for Faith
The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
The workouts are:
– free of charge
– open to all men
– held outdoors, rain or shine, heat or cold
– led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-And end with a Circle of Trust
The Disclaimer: Remember I am not a professional, and it’s you verse you, you’re the only one who knows your capabilities so modify if necessary.
With that said I demonstrated a couple of the new cinderblock moves and thoroghly confused everyone on my first explanation of the Beatdown. The workout consist of 5 lines, a starting line and 4 more spaced ten yards apart. A gave a starting number and exercise. At each station you double the number you do. An example would be 2 cinder curls. You do 2 cinderblock curls at the starting line, 4 at the next line, 8, at the next line 16 at the next line, and finally 32 at the last line. That’s 31 reps if you start at 1, 62 reps if you start at 2, and 124 reps if you start at 4. We also did suicides after ever 3 exercises. Simple Right?!? Once we started I heard grumblings over starting with 2 reps on certain exercises, and heard the PAX grunting to get through the later sets to a point where it sounded like Arnold Schwarzenegger working his way through a line in an action scene. I love the effort!! Total music to my ears!! The exercises were the following:
Start # Double Count at Each Cone
4 Staggered Squats
2 Cinder Curls
1 Man Maker
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Suicide
2 Thrusters
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings
Suicide
2 Jump Squats
2 Lower Half Cinder Curls
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press
2 Upper Half Curls
4 Smurf Jacks No Cinderblock (Sprint Back)
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
Nobody finished the beatdown but Stark and Spaulding made it the farthest. We ended in the COT. Chopstick was the 6 (probably the youngest 2.0 6 at any regular beatdown). He did an awesome job letting us know how he enjoyed the hard work. He handled himself very well for one of our younger PAX!! Great Job Chopstick!! Next we named our FNG Lykan. He comes from Howell, MI. You connect the dots. Announcements for the Flo Ruck!! 2 Week away!! Prayers for the Sylvania Officer that past and that we as men in the community step up and litf the souls of our brothers and sister, and that our country is lifted up into Gods favor and that he gives us the discernment and wisdom to see the good and the evil and give us the strength to choose and act on the good!!
Thanks for all the support brothers!! I am humbled by your great efforts and all of your friendships!! A sincere thanks to each and every one of you!! May you all be as Blessed as I feel in and out of F3!!
1. Ruck 1.25 mile
2. With the first two laps around the mall, the Pax was inspired by a spirited possum that walked right in front of us and held its ground while we passed by.
3. With sack on, race for 21/15/9 thruster, situp w/ pack, bag facing burpee. Mercy, Lonzo, Simmons and Hacksaw had the privilege of being the top 4 in the race so they had the privilege to get better at the beatdown by keeping their ruck sacks on and scaling up.
4. Jog .5 mile
5. Indian run .7 mile
Setup 4 station down the crappy grass at the Battlefield. Paid homage to the Iron Pax week 4 workout (because Hacksaw missed it :() by bringing back Murder bunnies to each station.
Lonzo, Simmons, Mercy and Hacksaw got the privilege to get better by keeping their ruck sacks on during this workout because they were the top 4 in the competition in the ruck portion.
Murder Bunny to
Station 1:
3 rounds
21 thrusters with block
21 Cinder block bent over row
Murder bunny to
Station 2:
3 rounds
15 right hand dead-lifts with cinder block grabbing middle slot only
15 left hand dead-lifts with cinder block grabbing middle slot only
15 pike pushups (Carolina dry docks)
Murder bunny to
Station 3
5 rounds
Run around cinema
15 OHS with bag
15 block facing burpee
This station is where PAX were gassed and we timed capped out needing to get back to COT for FNG naming.
We murder-bunnied back home and didn’t get to station 4 which was to be
Station 4:
50/40/30/20/10
Hops over block
Sit-ups with block
10 8 6 4 2
Block cluster
COT
Mumble-chatter after beat-down was gratifying with some people saying it was the hardest two hour beatdown they have encountered:)
Great discussions were had. Both runners and ruckers discussed what makes accountability work. Came up with three words/phrases to describe accountability.
1) Candor with love
2) living 3rd
3) trust/mutual competence
Cadence work with low and slow reps:
Merkins
Squats
Little Moseying
New Movement? Topsy Turvys (Plank Position, continue with merkin. When in the up position; flip over(left or right) to an inverted plank.(Dip position) then do a dip. Repeat
Now the real work begins.
7 OF DIAMONDS(modified)
4 rounds. At the end of the fourth round. wash, rinse, repeat in reverse order.
4 Station setup in a diamond.
First “Base” (7)
Burpees every round
Second Base (14)
1 Mike Tysons
2 Heels to Heaven
3 Lunges
4 High Kicks
Third Base (21)
1 B.B.S.U.
2 Crunchy Frogs
3 American Hammers 2 is 1
4 Gas Pumps
Home plate (28)
1 Mountain Climbers 2 is 1
2 Peter Parkers 2 is 1
3 Diamond Merkins
4 Knerkins (Chuck Norris Merkins)
10/13/20 – Don’t Fear the Rooster
Q – Jennay
AO – The Levy
Pax
Jennay, Doubtfire, Woodstock, Coconut, Bourbon, Fossil, Spalding
Open – Mission/5 Core Principals/Disclaimer
Thang
We did about 1 mile run to Woodland Park where we went over instructions. Pax would sprint roughly 1/4 mile around the small track and return to the starting position to catch their breath. Repeato 4X
We then ran back to the AO and did a lap around the block to get some pax to 5 miles.
we had 13 hardy young men attend this fine easy workout this glorious morning!They were Tommy Callahan Geary, Chris Charmin Tracy, Allen Lego Reinmeyer, Jessie Fossil Miller, Jonathon Bourbon Burns, Scott Geppetto Schutt, Billy Hannibal Stark, Jeff Spaulding Lonsbrough, Myron Tupac Bowers, Scott Mr Glass Kurth, Daniel Mile High Cordova, Kevin Popeyes Connors and the Q, Mark Landslide Trimble.We started off with a little run to Hood Park, While at Hood Park, we bear craweled up the hill stopping at 5 different times and did 10 merkins at each stop. When 6 of our team reached the top, the remaining members run up the hill. We then ran down the hill and did a repeato. But, instead of doing merkins, we did 5 burpees at 5 different stops. We ran back to the Wall where we did the following workout; ran up the stairs, did Big Boy sit ups until exhaustion, carry okied down the wall where we did star fish sit ups to exhaustion, ran down the ramp where we did australian merkins until exhaustion, then at the bottom did 250 rotations of jump rope and then dips until exhaustion. That preatty much expended our time so we ended in a circle of trust.
On each side of the field we did a set of exercises. The rep count was 46 on each side.
Between each side we ran to the first set of cones, karaoked to the second set of cones and then bear crawled to the third set of cones.
On the back side we did a different exercise with a rep count of 46.
Once we finished the second set we ran back to the other side and did the next exercise.
Repeato if you finish the whole set
These were the exercises. Everyone completed the whole beatdown, while three people started another round.
Side 1:
Side Straddle Hop- 4 is 1
American Hammers- 2 is 1
Big Boy Sit Ups
Jump Squats
Jungle Boy Squats
Bonnie Blairs- 2 is 1
Burpees
46 Reps Each
Side 2:
Merkins
Imperial Walker- 2 is 1
Mountain Climber- 2 is
Flutter Kicks- 2 is 1
Shoulder Tap Plank Jacks
LBC’s
Hand Release Merkins
46 Reps Each
Field Work:
Run to first set of cones
Kareoke to second set of cones
Bear crawl to third set of cones
We ended with Count-o-rama, the six (Stalker), announcements and the Circle of Trust.
The Thang
Rucked 2.5 miles discussing Shield Lock Q 1.7. Why it’s important. How it’s different from a club. The 3 P’s of a good Shield Lock are proximity, purpose and periodic.
Check out the F3 Q Source resource for more helpful information. Honored to lead!
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate male community leadership.
Principles of F3:
– It must be free of charge
– It must be open to all men
– It must be held outdoor, rain or shine, hot or cold
– It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary.
– It must end in a circle of trust (COT)
The Thang:
Lap around the cones between each round
Round 1 – 5 burpees
Round 2 – 5 burpees, 10 Merkins
Round 3 – 5 burpees, 10 Merkins, 15 LBCs
Round 4 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks
Round 5 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats
Round 6 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank
Round 7 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist
Round 8 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist, 40 Shoulder Presses in People Chair
Round 9 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist, 40 Shoulder Presses in People Chair, 50 Side Straddle Hops
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate male community leadership.
Principles of F3:
– It must be free of charge
– It must be open to all men
– It must be held outdoor, rain or shine, hot or cold
– It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary.
– It must end in a circle of trust (COT)
Einstein’s Revenge – The Beatdown
Significance – Einstein defected from Nazi Germany to the US in 10/17/1933. Einstein’s theory of relativity brought the world nuclear power as well as the nuclear bomb.
PAX; Smokey, Crackshot, Patriot, and Huffy (Q)
Started off in the COT where we went through the F3 Info:
1st F stands for Fitness, 2nd F stands for Fellowship, 3rd F stands for Faith
The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
The workouts are:
– free of charge
– open to all men
– held outdoors, rain or shine, heat or cold
– led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-And end with a Circle of Trust
The Disclaimer: Remember I am not a professional, and it’s you verse you, you’re the only one who knows your capabilities so modify if necessary.
We started out running the stations and showing the work to be done at each. The beatdown consisted of 4 stations with a different exercise to do each round.
The Beatdown:
Station #1
Run a Lap Every Round
Station #4
Rnd 1 – Bicycle (2 is 1) 50
Rnd 2 – High Kicks (15 Each Leg) 30
Rnd 3 – Alternating Jab Big Boy Sit-Ups 30
Rnd 4 – Australian Swing Pushups 25
Repeato
Everyone made it through at least 6 rounds!! Nice work gentlemen!!
We ended with the COT where Crackshot was the 6. He told us how he wanted to get in workouts and also get out in the community where in F3 provided both. Went through announcements where Crackshot also informed us that people coming into the Wood County Hospital with Covid did not have a fever as a symptom making it tougher to screen people. Also talked about the Flo Ruck and the other new AO in Tontagany. Prayers were in thanks for what we have, and for those families that have recently lost someone, and for us to become the men we were created to be.
As always, it was a pleasure to lead the PAX down at the Smokehouse!!!
The men gathered with their cinder blocks at the shovel flag for a prompt 5:30 start with Mission and core principles. FNG was introduced to the group.
6 exercises to be used in the workout were demo’d:
– American Hammers—2 is 1 with cinder block
– Manmakers
– Blocky Crossovers—2 is 1: plank position with one hand on block and other on ground, shift sideways to switch block- and ground-hand, then go back.
– Globetrotters—100 each way. Pass the block behind your back from one hand to the other, and bring around to the front, then reverse direction and go back around the other way.
– Curls
– Step-Ups—100 each leg
~32 minutes of hard work.
Stations were set up around the field. at each station, one exercise was called for, and targeted at 100 reps. Go to burnout if you don’t get to 100, then move to a different station (PAX choice) and perform the requisite move there. Any time you finish a station, i.e. achieve the 100th cumulative rep, take a victory lap around the block.
COR, NOR. Orange Kilt gave a great 6–this is a man, who, new to F3, was already accelerating and is bringing new energy to the group. Chat him up about his cancer awareness work and other community involvement!
FNG Rob Parcell entered the circle and gave some background on himself–when asked about hobbies, he responded that he just doesn’t have any free time, and hence received his name.
The group dispersed into the early morning drizzle to a great day of making an impact. An honor and a pleasure to serve this group, as always.
-coco
PAX: Charmin, Moana, Geppetto, Villa, Huffy, Peach, Spaulding, Jimmy Dean, VanGogh
Q: VanGogh
Workout: Run around half of lap as a warmup.
In parking lot. Used 4 corners for workout.
The four workout were merkins, squats, imperial walkers, lunges.
Started with 5 reps of each then 10 then 15 etc.
At 6 am we went to pavilion did derkins, one leg squats, and LBCs.
QIC – Stark
PAX – Cobra, OK, Luigi (OK’s 2.0), Lavar, Chanel, Moana, Steamer (Stark 2.0), Kick-flip (Cobra’s 2.0)
The Thang
A little Paula Abdul with some trivia mixed in.
50 Burpees will be due at the end of beatdown LESS the number of artists correctly guessed, as a team, from the night’s playlist. They were all cover songs from a previous beatdown. So each correct orginal artists or cover artist reduced the burpee ending.
Round one –
2 cones up – 25 Jungle Boy Squats
1 Cone back – 25 Smurf Jacks
Movement between cones – Ape Hops
Ones half the group finished we ended the round at far end. Suicide back to start
Round Two –
2 Cones up – 25 Shoulder Tap Merkins
1 Cone back – 25 Kick Throughs
Movement between Cones – Running
Ones half the group finished we ended the round at far end. Suicide back to start
Round Three – Lightning Round
2 Cones up – 15 Surfer Get Ups
1 Cone back – 15 Plank Moguls
Movement between Cones – Running
Ones half the group finished we ended the round at far end. Suicide back to start
COR, NOR, Lavar was the six and shared how he has translated his leadership confidence from F3 into his every day life as a father or leader in his company.
Section 1: Run to firepit area
-Opening
-Side Straddle Hops
-Merkins
-Flutter Kicks
Leadership Discussion: you would know if you were there
Section 2: run to East side of movie theater
-Bear Crawl out & back w/ exercise in between
-10 burpees
-20 Little Baby Crunches
-30 Bonnie Blair’s 1:1 (jogged out & back instead of bear crawl)
Leadership Discussion: again, if you were there, you’d know
Section 3: field in front of movie theater
-Merkins
-Pick cherries
-Squats
-Pick cherries
-Flutter Kicks
-Air Presses
-Pick Cherries
-Carolina Dry Docks
-Pick Cherries
-Iso did Absolutions
-Mercy did something leg related (can’t remember)
PAX: Coconut, Doubtfire, Spaulding, Stark, Woodstock, Jennay, Flubber, Fossil, Mile High, VanGogh.
Q: VanGogh
Workout: run to woodland park. Run laps around woodland park and then run back.
COT.
6: Jennay
PAX:
1. Huckleberry Rick Thielen
2. Tupac Myron Bowers
3. Huffy
4. Charmin
5. Houdini
6. OK
7. Isosceles
8. Hannible
9. Nymbus
10. Nomad
11. Fallout
12. Louigi
13. Moana
14. Me Glass
15. Chubbs
16. Q: Thai Guy Jay Solarik
Intro:
F3
– Fitness Fellowship Faith
Mission:
– To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
Rotated through the following 3 exercises continuously throughout the game… each time a new song plays we rotated to the next exercise:
1. Squats
2. Imperial walkers
3. American hammers
Played a game of checkers – split into two teams. 1 person designated from each team to move the checkers (in accordance to not share equipment). Each team chooses the move.
– Jumped = all do the exercise under the piece that was jumped
– Kinged = everyone does 5 burpees
– First one to jump all of the opponents pieces wins
– Time ran out with team 1 with 4 king checkers and team two with 1 king checkers
COR = 16 guys
NOR = 16 guys
Six = Moana
COT (circle of trust)
– Announcements = Flo ruck event this Saturday, 2nd F vote for el vaquero
– Prayer intentions = for those fighting a spiritual battle and that they choose good over evil, Mr. Glass… in law once removed took their life… prayers to the family as well, Hannible’s mom had surgery for her cancer. All those impacted by COVID.
We had 17 hardy young men attend this glorious beatdown! They were Josh Woodstock Brown, Scott Geppetto Schutt, Josh Lonzo Hoot, Andrew Peach Lee,Tommy Callahan Geary, Eric Isoceles Puffenberger, Thomas Mercy Moissey, Richard Fraction Altman, Mike Vila Trinity, Jake Jennay Whttmer, Alan Coconut Davies, Jeff Spaulding Lonsbrough, Danial Mile High Cordova, Noah Berretta Cordova, Samual Ringo Cordova, Nate Homeslice Reid and the Q Mark Landslide Trimble. The work out was very simple. There were three stations, as such we divided into 3 groups. At station 1 we only did over head presses and curls with a block. Station two were merkins and big boy or starfish sit ups. And at station three was pull ups and dips. All exercises were to be done until exhaustion. There was a gap between each station which allowed for some jogging between each. We ended in a circle of trust.
Beat down @ The Fortress
VQ: Doubtfire
PAX: 21
Mulan
Wipers
Moana
Freetime
Fossil
Heisenberg
Casper
Landslide
Flo
Mini Wheats (FNG)
Stark
LEGO
Mr. Glass
Nimbus
Peach
Enron
Chanel
Charmin
Huckleberry
Woodstock
In groups of four the pax rotated to six alternating stations (Ring of Fire) where two of the members performed four exercises while the other two pax ran the quarter mile loop. When the runners returned they Performed the four exercises listed at the station. If we didn’t complete all four exercises we ran another lap until all the reps were achieved. The Four exercises at each station were to be done in 19 reps and 13 reps alternating. The four pax per team could not advance to the next station until all four completed all 63 reps. After every lap run each pax put a poker chip in a bowl and the total number of poker chips per team were counted at the end.
A little bit of drizzle and about 50° greeted the PAX who gathered in the gloom at Perrysburg’s riverside gem AO for some work and some introspection.
Opened with mission and core principles.
Food for thought during the work: The influences in your life today and the decisions you make, will play a large part in the opportunities and influences you’ll experience down the road.
So when it comes time to make a hard decision, choose to do the hard, but better, thing.
The work:
4x 2 min segments makes a round. At the start of each 2 min. run the loop around the base level of the wall, back to your spot, then complete the time with reps. (running the loop takes 30-50s, so it’s 60-90s of reps. This should just about always push the individual to the decision of gutting it out or taking a rest)
Arms/Chest, core, legs, total body
round 1–Merkins, then LBCs, then Squats, then Mountain Climbers
round 2–Dry Docks, then Gas Pumps, then Smurf Jacks, then Surfer Get-ups
Intermission: New food for thought–we perform the way we practice, so practice making the hard choice when you’re at the end of your strength.
Round 3–Hand-release merkins, Freddy Mercury, Bonnie Blair, Burpees
Round 4–Diamond Merkins, Leg Levers, (time called before Lt. Dans and Absolutions)
Fartlek Run with Charmin – 5.5mi (3min warm/stretch, 45min run, 5min stretch)
Ran to Woodlands park – variable speed with 7 pick ups. Last one was approx. 1mi at pace.
Big bears
20: block man makers
Big bears
40: IPC w4 merkins w/ block (1 is 1 on these)
Big bears
60: block squat thrusts
block throw (2 hands, squat and throw)
Cot
Q Moana
Pax:
OK, 2 pac, mr. glass, huckleberry and Hannibal
Backblast – October 28, 2020
AO: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: Popeyes, Ringo, Beretta, Geppetto, Woodstock, Mercy, Isosceles, Simmons, Villa, Footloose, Callahan, Meatloaf, Peach
Workout: Bases Loaded
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warmup/Cadence work
-Run down to white fence near Cass Road and back.
-YHC stressed the importance of cadence, what it means, the correct sequence, etc.
-YHC led the PAX in (10) SSH in cadence
-Run to fence and back
-Villa led the PAX in (10) SSH in cadence. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Simmons led the PAX in what YHC thought was going to be (10) SSH and I interrupted him. He was going to do more than that. My instructions to him were not clear enough and that was my fault. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Footloose led the PAX in SSH. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-YHC led the PAX in two minutes of Picking Cherries and once minute of dropping the cherries into the basket.
-Run to fence and back
-Callahan led the PAX in windmills in cadence. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Headed to soccer field with our coupons and performed 15 minutes of the following:
-Run from one goal line to the other, perform 10 burpees, run back to the other goal line, perform 10 squat thrusters. Repeato until time was called.
Count-O-Rama – Thirteen
Name-O-Rama
Circle of Trust
Sharing of the six – Meatloaf. EH’d by Romano and WTOL news segment on F3. Posted on and off for a while but has recently begun posting on a consistent basis. Loves the quality of men in the group and how we make each other better. Realizes that F3 isn’t about the exercise but its about our impact on each other and the community. Aye!
Announcements: Meatloaf – looking for Q’s to fill the FoD schedule. Woodstock – MC2, new AO, weekly Murph, good place for VQ’s!
Ball of Man – Prayers for Hannibal and his family, prayers for Patriot and his job search.
Spreadsheets from the Gloom: Temp: Low 40’s no wind. Topics shared today – Lead cadence correctly, shared suffering – we are all in this together to make each other better. Don’t be afraid to step and and lead. You are going to fail, but in this environment you will receive support from your fellow PAX!
The Grip, Rip and Roll Workout
Started with core principles and mission statement. Ran .20 mile loop that would be used in the beatdown.
Set cones at baseline, 5 yards, and 10 yards. You had to do a suicide of grip, rip and rolls (GRRs). Doing 3 burpees at the start and at each cone. Once you were done with the round, you ran the 0.20 mile loop.
Most PAX were able to make it to round 4, some finished all 5 and had to make something up. Stark, did these….grip, rip, 5 bench presses, roll, 5 merkins….he is a bit crazy.
In a field roughly 75 yeards in length, the mission is to move to one side of the field, complete exercises, in descending rep count, come back and do same – repeato until done
Round #1 – ***Carry coupon with you from end to end
Far end: Merkins
Close End: American Hammers 2:1
Reps: 10…9…8…7… go until 0
Once finished, we ran around the island which is roughly .2 miles.
Round #2 – ***No coupon
Far End: Burpees
Close End: Imperial Walkers
10…9…8…7… *Most PAX only were able to get through the 5th set (6 reps) before we had to end
No FNG’s
Rudy was 6
No prayer intentions, God is good!
Intro, Mission, Principles, FloRuck – to honor Flo.
The goal of the ruck was the keep it simple, minimal coupons, some brisk miles before the FloRuck beatdown. We had from 0500- 0645 to make this happen. The pax split into 2 groups, Isoceles leading 1, Mercy leading the other. While in the circle, we counted off by 2s, split up, each group carrying an American Flag and Black Swamp Flag.
The intended total distance was around 6.5 miles. Isosceles group came close to that. Mercy’s group, thanks to 2 trains and other things came closer to 6 miles. The course was a big circle that ran along the river and through perrysburg, starting at Grace Church, near the Fortress. Isosceles group went one way, and Mercy’s group went the opposite. With a time hack, the groups met in the middle, passed off the kettlebell and Flo. The kettlebell was the only main coupon the PAX carried. A gift for Flo, the PAX signed it as they carried it.
It was a beautiful, brisk morning, spent with some of the best men in the State of Ohio, some first time ruckers joined us, a great showing from our brothers up north in F3 Toledo were also part of the fun. It was a good time.
Q: Lavar
PAX: Luigi, Nomad, Stalker, Houdini, Moanna, OK
Warmup with lunge walks, butt kickers, high knees, and sprint from one line to another, ~35 yards apart.
Teams then did bearpee relay race (one member bear crawled 35 yards, did 10 burpees, then bear crawled 35 yards back) while the others did squats until all team members went.
A beatdown within a football game was the theme. Two teams, between each play everyone did 3 burpees. After each team had the ball once, we did 50 LBC’s together. Next possession by each team we did 3 jungle boi squats between each play then 25 American hammers 2 is 1 together after each team possessed the ball. Next possession we did 5 merkins between each play then 25 penguins 2 is 1 as a group. Final possession we did 3 absolutions between plays then 25 big boi sit ups as a group.
To cool down we circled up and held plank as we counted one by one to 120. Then we followed my lead as we lifted our legs six inches and held while we went in and out on my command for ~90 seconds.
COT Luigi was the 6. He comes out because he wants to get healthier. Moanna encouraged him by saying coming out and participating will make him healthier but it is the reps that hurt that really make the difference. Prayer reminded us to seek God through the circumstances and to embrace discomfort and suffering because that is the only way we can be refined into His image.
10/24/20 – FloRuck – Scavenger Ruck
Q – Jennay
AO – The Fortress
Pax
Jennay, Coconut, Bourbon, Houdini, Huffy, Homeslice, Ticket, Chanel, Dropout, Lego, Casper, Huckleberry, Van Gogh, Fraction, Jimmy Dean, Moana, Flo, Romano, Tupac, OK, Raven, Stark, Isosceles, Lyman, Mercy, Beaker
Open – Mission/5 Core Principals/Disclaimer
Thang
We started with a COR to get a number of pax and allow Jennay a moment to do some serious calculations in his head to figure out the team structures.
Then pax counted off by 5 to produce 5 teams of 4 (1 team actually had 6).
The teams were instructed to send one member to the center to be designated the team leader and would receive instructions for the ruck.
The teams would be given a list of items to find throughout the city and recorded on a sheet (honor system).
The only other things to pay attention to were used as potential tiebreakers – Time of return and total distance traveled.
Many of the teams arrived in the nick of time at 9:44 (deadline was 9:45 am) and a few arrived early. Points and times varied, with the final team arriving 15 minutes past the deadline at 10:00 AM.
By this time, the pax had already transitioned into 2nd F so the circle of trust became a tribute to Flo and his contribution to the pax, the community, and the group.
Thanks for being you Flo! Can’t wait to celebrate again next year!
Backblast – November 2, 2020
AO: The Gauntlet – RIvercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Popeyes, Beretta, Geppetto, Isosceles, Coconut, Enron, Stark, Spaulding, Charmin, Huffy, Venom, Lego, Mile High
Workout: The Murph
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
YHC began by reading the official Citation from President George W. Bush regarding Lieutenant Murphy and his heroic actions in Afghanistan. It is HIM like Michael Murphy who risk their lives everyday protecting our freedom.
The Thang:
The Murph Workout
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run
Count-O-Rama – Thirteen
Name-O-Rama
Circle of Trust
Sharing of the six – Huffy. EH’d by Jennay. It was like an answered prayer. Huffy had been praying and looking for a men’s group that he could be a part of. Appreciates the support from everyone and for the crazy challenges like Coconut’s 100 pushups a day for a month! Got his name because he enjoys mountain biking.
Announcements: Go Vote!!!
Ball of Man – Prayers for Stark’s co-working and regardless of the outcome of the election, as HIM we can still make an impact on our families and community.
Spreadsheets from the Gloom: Temp: High 20’s, light wind. 13 HIM got better today and honored Michael Murphy. Aye!
Q: Lavar
PAX: Luigi, Nomad, Stalker, Houdini, Moanna, OK
Warmup with lunge walks, butt kickers, high knees, and sprint from one line to another, ~35 yards apart.
Teams then did bearpee relay race (one member bear crawled 35 yards, did 10 burpees, then bear crawled 35 yards back) while the others did squats until all team members went.
A beatdown within a football game was the theme. Two teams, between each play everyone did 3 burpees. After each team had the ball once, we did 50 LBC’s together. Next possession by each team we did 3 jungle boi squats between each play then 25 American hammers 2 is 1 together after each team possessed the ball. Next possession we did 5 merkins between each play then 25 penguins 2 is 1 as a group. Final possession we did 3 absolutions between plays then 25 big boi sit ups as a group.
To cool down we circled up and held plank as we counted one by one to 120. Then we followed my lead as we lifted our legs six inches and held while we went in and out on my command for ~90 seconds.
COT Luigi was the 6. He comes out because he wants to get healthier. Moanna encouraged him by saying coming out and participating will make him healthier but it is the reps that hurt that really make the difference. Prayer reminded us to seek God through the circumstances and to embrace discomfort and suffering because that is the only way we can be refined into His image.
Election Ruck @ Necroplis 5:30am
Thankful for Our Freedom
11/3/2020
Pax: Ponzi (Q), Bootleg, Meatloaf, Stalker, Geppetto, Better Offer, Enron, Popeyes, Ringo
Mission of F3, Core Principles
Ruck from Necroplis to Maummee to backside of Necroplis approximately 2.90 miles with Flag coupon (by Ponzi and Bootleg) in honor of election day, military and first responders who have sacrificed for our freedoms
COT
PAX: Coconut, Woodstock, Lyman, Mercy, Orange Kilt, Footloose, Rudy, Homeslice, Fraction, Meatloaf
Special guests: Ticket and Jimmy Dean
Q: Lonzo
Warm-up
Motivators
Carried blocks to pull up area for Fran WOD
21, 15, 9 reps of Thrusters and Pull-ups each.
Mosey back to field with block. Hold plank for 6.
The Thang
10’s
10 super u hauls
10 lt dans
10 flutter kicks 4 is 1
Lap around field Repeato
20’s
20 merkins
20 Kettle bell swings
20 LBC’S
Ape hops with block to cone and back Repeato
30’s
30 curls
30 presses
30 calf raises
Choice of lap around field or ape hops with block to cone and back. Repeato
COT, Ticket was the six. He told us how he got his name, how it took a couple weeks to come out, and told the new guys to keep coming out for the beatdowns and good fellowship.
Announcements, 24 hours of beatdowns the 28th and homeslice is looking for volunteers for habitat for humanity.
Closed with a short prayer.
11/5/20 – All for One and One for All
Q – Jennay
AO – The Wall
Pax
Jennay, Hannibal, Fossil, Spaulding, Beretta, Ringo, Milehigh, Popeyes, Lego, Callahan, Stark
Open – Mission/5 Core Principals/Disclaimer
Thang
One Pax member would indicate the exercise to be done by the remaining group while they themselves commenced with a cardio portion of the workout. After they completed their cardio, the rest of the pax could stop doing the exercise.
Pax would choose their own exercise affecting Upper, Core, or Lower Body in that sequence.
Cardio 1 – Sprint up the ramp and down the stairs
Upper Core Lower
Pike Hop Merkin Box Cutter Squat x3 w/ Jump
Dips LBC Bonnie Blairs
Air Press Starfish Situps Single Leg Deadlift
Moroccan NC Heel Touch
Cardio 2 – 10 Burpees
Upper Core Lower
Smurf Jacks
Merkins Big Boys Cross Jump
Cherry Pickers Plank Jacks Box Jumps
T-Merkins J-LO’s LT. Dans
Burpees
the PAX: Doubtfire, Spaulding, Woodstock, Van Gogh, Stark, Fossil, Flubber, Mile High, Coconut (Q)
Pax met in the early gloom on election day 2020 to log some miles prior to hitting the polls.
Intro, Mission, Core Principles
A modest mosey through town along residential roads, with route planned to offer plenty of bounce-backs, and to spell out “VOTE” when viewed on a map app (Runkeeper).
Threw in a pause for 25 merkins after each letter was completed. Total ~4.5mi.
COT–Flubber 6.
Ended early so PAX could get to the polls at opening time.
The beat down:
100 Merkins
100 Squats
Run to bluebell bridge
1 round of Bongo Ball (burpees, squats, dips, butt kicks, more burpees)
Run back to park
1 round of Bongo Ball
3 minutes of Australian merkins
COT: Smokey has 3 tests for his new job to take today, Raven’s wife has surgery. Prayed for our country.
Warm up / Pre burn – SSH/cadence / 20; Merkins, cadence, 30; lunge down to cone and back OYO.
Compounding block movements: block on ground above head. 14 block up to above chest and back down. 14 chest press. 14 4 count flutter kicks, block above chest. 14 chest press. 14 block pullovers. Repeat 3 times, with hard sprint between each set to end of field and mosy back.
Gorilla Complex: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 incline Merkins. mosey to cones and back. Repeat 8x
Pistons – block on ground, squat, grab, stand, squat, drop, finish with jump. Repeat 15x, run a lap. 15 each leg bucket brigade lunges (backward lunge twisting towards the backward moving leg). Piston squats *20, 10 each side bucket brigade lunges.
Mary: American hammer with block (10, 2 is 1), BBSU with block (10), flutter kick with block (20), flapjack and do 1 hand on block plank jacks (10 each side), 10 each side block pull throughs.
11/7/20 – Let’s Explore the Fortress
Q – Jennay
AO – The Wall
Pax
Jennay, Spaulding, Huckleberry, OK, Biggie, Fossil, Heisenberg, Mulan, Mr. Glass, Nitrous, Flo, Two-Buck-Chuck, Callahan, Doubtfire
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax filed into single line and completed an “Indian Run” around the track. After a full rotation, all would stop and an exercise would be announced to be done at that location.
In order to pick the exercise, Jennay had cards identifying what should be done along with the amount of each. The rep card would be placed back in the deck while the exercise type was removed. Number of reps ranged from 10-40 and varied from cadence and OYO.
Total distance on Indian run was ~ 2.5 Miles
Exercises included 21s, Triple Skyfalls, Burpees (Plus 15 extra from Two-Buck-Chuck failing the 21s – HATE!), Prisoner Squats, Flutter Kicks, Leg Lifts, Military Merkins, LBC’s, Plank to 5x Failure, Shoulder Taps, Smurf Jacks, Big Boi Situps.
Workout: Leadership Ruck – Concentrica
Date: 11/7/20
Location: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: 7 total – Runners: Jennay, Spaulding. Ruckers: Flo, Casper, Geppetto, Callahan, Lego
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Discussed QSource Points 1.5 through 1.9 dealing with the Concentrica of M, Shorties, Shieldlock, Whetstone, and Mammon. Talked about the proper order and the level of importance of each relationship.
Ended with Count O Rama, Name O Rama, The Six (Jennay), announcements and prayer.
The thang:
Ran over to 3 meadows and sprinted through each of 6 cul-de-sacs. We ran down white road and cut over to do a loop at woodlands park. Out and down second street back to the Levy. Most did 6 miles and still had time to stretch. Great run this morning, thanks for the opportunity to lead!
The thang:
Ran over to 3 meadows and sprinted through each of 6 cul-de-sacs. We ran down white road and cut over to do a loop at woodlands park. Out and down second street back to the Levy. Most did 6 miles and still had time to stretch. Great run this morning, thanks for the opportunity to lead!
Intro, Explanation, and it starts.
Mile (plus some) run to Keener park, Murph reps, mile run back.
100 pullups, 200 merkins, 300 squats.
Mercy had the great idea, influenced by Moana, to add 100 burpees to the Murph. This made the murph take longer. Wasn’t the wisest choice from time management perspective. However, 10 rounds of 10 pullups, 10 burpees, 10 merkins, and 30 squats is not easy.
Other crazies in the group wore their 20 pound vests, as God intended the Murph to be done.
COT, Mercy took the group out in prayer after running back to MC2.
Date: 11/12/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 14 Total – Geppetto, Hannibal, Mr. Glass, Beretta, Ringo, Fossil, Lego, Mile High, Coconut, Isosceles, Callahan, Stark, Spaulding, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed twice.
o We moved on to beatdown after this atrocious display of incoordination and inability to count.
Beatdown:
Today’s beatdown is about progression through the exercises. All reps will be 12 for the 12th day of November, today.
• Bottom of stairs = Big Boy Sit Ups
• Run up first half of stairs
• Midway at stairs = American Hammers (4-count)
• Run up last half of stairs
• Top of stairs = Captain Thor’s (Big Boy Sit-Up followed by 4-count American Hammer)
• Karaoke to top of ramp
• Top of ramp = Merkins
• Run to next turn at ramp
• 2/3 point of ramp = Jump Squat
• Run to bottom of ramp
• Bottom of ramp = Burpee
• Run the lap at bottom
• Repeato
20 ssh. 10 count each leg quad stretch. Indian run perimeter of wayne trail.
Toe balance squat:
Stand on block with toes together and heels slightly apart.
Slowly bend knees while pressing thighs and heels together.
Lift heels off the block and press the balls of your feet down, keeping core activated. Try to keep spine straight as you go lower. How low can you go? Get there and hold for 10 count. Repeat 10 times. Up bottom – keep knees together.
Mosy to pullup bar, 10 reps. Mosy back to block.
Merkin block drags. From plank position. Grab block and drag it through. Put other hand on it and press up to a side plank. 5 count. Down to 5 unbalanced Merkins. Drag opposite way, repeat. 6 rounds.
Mosy to pullup bars. 10 reps.
Step up on block and raise to single leg stance. Hold for 10 seconds. Step down and do a pistol squat same leg. Repeat on opposite leg. Keep alternating 10 reps. Up button – single leg on toes for 10 count.
Mosy to pullup bars. 10 reps
Mary:
Plank hold – 1 arm extension for 10, opposite leg for 10, opposite arm for 10, opposite leg for 10. X2 10 Merkins.
Step up high knees to opposite elbow. Alternate legs. 10 reps.
Location YMCA
5:30-6:30
Study of Ephesians 2:11 – 3:13 – J.D. Greer Video Series
PAX:
Abbi, Tupac, Charmin, OK, Heisenberg, Jimmy Dean, Huffy(Q)
Awesome discussion today. With all of our similarities and differences, it is the Glory to God that binds us together and keeps us coming back! God Bless you all with the tools to Bless the souls of our friends and those who will challenge us!!
PAX- Huckleberry, Nimbus, Shawshank, Chubbs, Meatloaf, Moana, Beaker, Mr. Glass, Mr. Freetime, Houdini, OK, 2.0s Fallout, Nomad, and Luigi
Q- Isosceles
Opening
In honor of veterans day, we are going to do a basic training type of workout. When we mosey, we will mosey in 2×2 formation. Spread out. If it gets sloppy, we will do extra work.
Mosey, Halt to Walk, Halt to Exercise
Set One
Mosey to Site 1 (3 minutes)
Side Straddle Hops
Windmills
Imperial Squat Walkers Time Hack (6:10)
Bear Crawl Merkins
Mosey 6 minutes to Site 2
Set Two (Burpee Breakdown)
Up Downs
Merkins
Surfer Get Ups Time Hack (6:26)
Burpees
Mosey 3 Minutes to Site 3
Set Three (Block work)
CPs
Globetrotters
Grip, Rip, and Rolls Time Hack (6:40)
Grip, Rip, Press, Roll, Merkin (8 count)
Mosey 3 minutes
Set Four (Bonus Set)
Mountain Climbers
Absolutions
Flutter Kicks Time Hack (6:40)
Supermans
Mosey 3 minutes to finish
Leadership Ruck
Topic: Positive Habit Transfer
Pax:
LEGO (Q)
Callahan
Doubtfire
Flo
Huffy
Isosceles
Tupac
After explaining the Mission and Principles of F3, the ruck began. Discussed Q Source 2.4, Positive Habit Transfer, by exploring what a habit is, how it is learned or unlearned, and how to form guardrails around those habits or prevent habits from resurfacing.
So much to unpack Flo volunteered to continue the discussion next week. Total distance about 2.5 miles. Ran a bit over on time so ended once we got back to the Fortress.
Brisk 2.27mi ruck from Fallen Timbers Theater around the north side of the mall, across the US24 bridge, down the hill path behind the Gen. Anthony Wayne Monument. We turned around at the bottom of the hill and periodically lunged back up the hill. Rucked around the monument and headed back toward the theater, arriving at exactly 6:15.
COT:
Counterama
Namerama
Mercy was the 6
All PAX were staying for the beatdown, so postponed announcements and prayer until after beatdown.
Pleasure to lead an outstanding group of HIM for VQ.
Town hall was built in 1898 it served the community because it was where town hall meetings, city council meeting, the jail, and opera hall. For those 4 major things that the town hall was used for that reason we will doing
4 burpees
Knuckleheads Kafe has 11 different burgers and they are all equally good even their black bean burger. Because of there burgers we will do
11 Knerkins
wildside brewing has pretty good pizza that is cost a little extra but goes well with beers brewed in house. Current beers on tap are plum of summer, bridge street blonde, wildside saison, and noise complaint. As well as 3 guest beers on tap.
7 Squats
Miss Lily’s has great food all the way around, but the cook is always about 30 minutes late for our 2nd F breakfast for her being late we will do
30 SSHs
Laroe’s is are up scale restaurant in town that has been around since 1977 they have a nice patio that looks over the river, a tavern great for sitting in to have a drink and I dinning hall to bring for you family to for a nice dinner for those three place to eat at we will do
3 Absolutions
Snyder’s pizza has good pizza for cheap, but they also have 10 different flavors of Toft’s ice cream. One huge scoop is one $1 for those 10 flavors we will do
10 Big bois
Tomaselli’s has been owned by about 15 different people in one family. They had to many issues with money and could never keep it open, for those 15 family members and their failures we will do
15 American hammers
Fernando’s is our local Mexican place I have only eaten here 1 time the food was horrible. For the truly horrible food we will do
1 long bear crawl
The garden gate has all kinds of cool flower things I have never been into the place so we will do something for the word never
5 dips
Just for you is a really cool resale store where you can find all kinds of neat things for this store we will
reuse one over each thing we have done
Mary’s apple orchard has about 10 different kinds of jams and butters that are really good my favorite is the cherry butter for the jams and butters we will do
10 flutter kicks
A drop of honey is a place where you can buy you M all kinds of good smelly things. all the smells makes my head hurt for hours so we will do
20 merkins for the pain
Lasting we have the bank that has been here for a long time I don’t do business with them because I don’t like some of the people that work there for the dislike of them we will do
20 Lt. dans
COT we talk about the 24 hours of Qing and we lifted up the country for both covid and everything else that’s going on and we also prayed for crackshot and his family who are in quarantine and as well lonzos sister and her family
Q: Houdini
PAX: Peach, Charmin, Stark, Free Time, Enron, Casper, Mini Wheats, Venom, Bagels, 2 Buck Chuck, Flo, Heisenberg, Meatloaf, Mr. Glass, Mulan, Fossil, Doubtfire, Callahan, Jennay, Spaulding, Huffy
The Thang:
Cadence work with good form:
Prayer squats
Burpees
1 Mile Indian Run
Flutter Kicks with Block raised
50 Yard Lunges
150 count plank
50 yard bear crawl
1 minute warrior 3 hold on block
50 yard crab walk
20 Backward block lunges in cadence
“T” pose hold for 2 minutes
Static leg raise 2 minute hold
BAS RUTTEN fight training: 3 rounds
20 Block curls
11 burpees
42 birthday kettle bell swings
C.O.R.
N.O.R.
C.O.T.
Prayer:
A MORNING RESOLVE
All Great and Powerful
We will try this day to live a simple, sincere and serene life, repelling promptly every thought of discontent, anxiety, discouragement, impurity, and self seeking; cultivating cheerfulness, magnanimity, charity, and the habit of holy silence; exercising economy in expenditure, generosity in giving, carefulness in conversation, diligence in appointed service, fidelity to every trust, and a childlike faith in you. In particular we will try to be faithful in those habits of prayer, work, study, physical exercise, eating, and sleep which we believe that you have shown us to be right.
And as I cannot in my won strength do this, nor even with a hope of success attempt it, I look to the for guidance.
Stephen DeYoung “Better Offer” – First Q
Brian Coil “Ponzi”
Bob McCart “Raven”
Kevin Connors “Popeye”
Scott Schutt “Geppetto”
Sam Cannoil “Ringo”
Alec Falkenberg “Meat loafL
Split up into teams of 5. In planning this workout, I was thinking teams of 3 or 4. With 10, the only way to go was 2 teams of 5. It ended up being perfect.
1. Burpee relay. 5 minutes to get maximum burpees as a team, only 1 team member allowed to do burpees at a time. This was a competition. Only 10 burpees separated the 2 teams at the end of 5 minutes.
2. Team work. As a team, 10 laps around the theater, 200 merkins, 200 big boi situps, 200 Lt Dans.
3. Burpee relay again. This time, it was emphasized you vs you. Both teams challenged to beat their number from the first relay. After 5 minutes, both teams beat their number, and the gap was closer than the first time around.
4. Team work. As a team, 10 laps, 200 inch worms, 200 jump squats, 200 flutter kicks.
This Q turned out better than I anticipated. I was glad to be able to lead this with such a great group of men.
Workout:
Bear walk across the field and side straddle hops (SSHs) until everyone arrives, 20 SSH in cadence
Imperial crab walk back across the field and imperial walkers until everyone arrives, 20 Imperial walkers in cadence
Duck walk across the field and chain breakers until everyone arrives, 20 chain breakers in cadence
Frog Jump back across the field and squats until everyone arrives, 20 squats in cadence
Ape hop across the field and ape hop back across the field
Rinse and repeat – but backwards motions for all
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for schools/teachers/kids, our military, veterans and the families of those who’ve died protecting our rights.
Always an honor to lead this group of men! Aye!
THE THANG: 9 stations arranged down a parking lot, every 3rd space used. The PAX at the end of the line does 10 burpees and runs back to the end of the line and serves as the timer for when the rest move to the next station. The rest of the PAX does AMRAP until the space in front of them opens up; they move to that station as quickly as possible and perform the next exercise, etc.
Stations:
Lunges
Crunchy Frogs
Stump Huggers
Squats
Big Boy Sit Ups
Mountain Climbers
Lt Dans
LBCs
10 Burpees, run to back of line to station 1
We did a round of guantanamo and burpee bearcrawl-tanamo to end.
F3
Q: Rick “Huckleberry” Thielen
11/17/2020…6 p.m.
The Commons at Levis-Perrysburg
“Black Swamp Beatdown”
PAX:
Shawshank
Hannibal
Moana
Mr. Glass
Luigi
Nomad
Fallout
FNG- Pele’
Charmin
Megalodon
Ant Man
Moonley
Channel
TuPac
OK
Huffy
Chubs
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-18)
FNG (Friendly New Guy): Girl: Avery Rettig
The Thang:
Station #1:
25 Curls with Block
25 Air Pumps with Block
25 Squats with Block
25 yards: Murder Bunnies with Block to next Station.
Station #2:
25 BBS with Block on chest
25 Arms Extended with Block Scissor Kicks (2 is 1)
25 American Hammers with Block (2 is 1)
25 yards: Riffle Carry with Block to next Station.
Station #3:
25 Imperial Walkers (2 is 1)
25 Lunges with Block
25 Bent Over Lifts with Block
25 yards: Murder Bunnies with Block to next Station.
Station #4:
25 Merkins
25 Lt. Dan’s with Block
25 Mountain Climbers (2 is 1)
75 yards: Riffle Carry with Block back to Start.
REPEATO UNTIL 6:40 p.m.
One Suicide Run using all Stations.
Circle of Trust:
Count Off (1-18)
NOR
Six was Nomad
FNG: Pele’
Ask for Announcements and Prayer Intentions
Prayer
Date: 11/17/2020
Time: 5:30 AM – 6:30 AM
Location: The Levy
Title: Rusty Q Run
Q: Flubber
PAX: 11 total
Woodstock, Isoscoles, Coconut, Jennay, Stark, Spaulding, Buretta, Mile High, Dutch, Doubtfire, Flubber (Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
The Thang:
Ran to Woodland park and did 3 interval figure 8’s.
COT
Count-O-Rama and Name-O-Rama, The six: Spaulding
Date: 11/19/2020
Time: 5:30 AM – 6:15 AM
Location: The Wall
Title: Opposite and Equals
Q: Callahan – VQ
PAX: 12
Hannibal, Spaulding, Stark, Coconut, Mile High, Lego, Charmin, isosceles, Mr. Glass, Ringo, Popeyes, Callahan (Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
The Thang:
Ran up the hill and backpedaled down after each exercise
Flutter kicks
Hello Dollys
Peter Parkers
Parker Peters
Burpees
Lay Down Get Ups
Bear Crawl up hill
Crawl Bear down
COT
Count-O-Rama and Name-O-Rama, The six: Lego
Ended with some breath work and connecting with the higher power.
Split up into two teams Gave instructions: Start between C7/C6 poles. As a team, run to C5. Complete 30 reps of an exercise. All PAX must finish their reps before moving on to the next pole. Team members can pick up the six on their team. When finished, run to C4. Do same as C5, but a different exercise and only 24 reps. Run to C5 and do the same as previously mentioned. Run back to Start/Finish line. We complete six “laps” listed below:
Lap 1:
Side straddle hops
Wide merkins
Wojo squats
Lap 2:
American Hammers
Double Merkin Burpees
Monkey Humpers
Lap 3:
Inch Worms
Stagger Merkins
Side-straddle Squats
Lap 4:
Heel Touches
Alligator Merkins
Gas Pumps
Lap 5
Lunges
Circle Burpees
LBC’s
Lap 6
Flutter kicks
Air presses
Double merkin burpees
COT
Name-o-rama
Six
Announcements
Bourbon motivational/inspirational speech
Prayer requests
2.86mi ruck from Fallen Timbers Theater. We had a brisk 1.05 mile walk around the Fallen Timbers Parking lot. Our second lap we jogged for 0.8 miles around the shopping center. We then did Indian Sprints for 0.65 miles. We ended with a 0.36 mile cool down, and arrived back at the theater at 6:10.
COT:
Counterama
Namerama
Ended with prayer for those affected by Covid.
11/21/20 Spilling Merlot
At the Fortress (Grace Church)
Coupons used and social distance encouraged/enforced
VQ Jamey Two Buck Chuck Burson
CoQ Chris Heisenberg Drage
COP:
Warmup:
Windmills, chain-breakers, karaoke, high knees, butt kickers
The Thang:
5 Marks of a Man by author Brian Tome:
1) Men have Vision 2) Men can take a Minority Position 3) Men are Protectors 4) Men Work 5) Men are Team Players
Find a partner (team)
1) Leg focus 3 exercises while teammate runs. (squats, monkey humper, motivator)
“Motivator” –10 count in cadence new Pburg workout!
Motivator new to Pburg:
10 side straddle hop, then 10 side straddle with arms to parallel, then 10 side straddle legs only, then 10 side straddle hop only
Repeat all the way to 1. Horrific on the calves!!! Great Q by Two Buck in cadence.
2) Core focus exercises while teammate runs (shoulder tap, LBC, flutter with coupon, toes to heaven)
3) Upper body focus while teammate runs (coupon curls, hand release Merk, coupon shoulder press)
Ended with COP 1- 100 count plank & Merkens and back down 100 -1
The “6” well done by Mark T. Landslide
Announcements:
Food Pantry cars were lining up and were asked to keep in thoughts and prayers by Geppetto
COT -Prayer by Two Buck Chuck
PAX
1 Jeff L. Spalding
2 Alan R. Lego
3 Alex F. Hate
4 Matt Y. Stark
5 Michael D. Doubtfire
6 Mark T. Landslide
7 Scott K Mr. Glass
8 Chris T. Charmin
9 Scott . Geppetto
10 Travis K. BooyYaah
11 Josh M Biggee
12 Jamey B Two Buck Chuck
13 Alan D Coconut
14 David C. Mulan
15 Tommy G. Callahan
16 Chris D Heisenberg
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principals:
Free of charge.
Open to all men.
Held outdoors, rain or shine, heat or cold.
Led by men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end in a Circle of Trust.
Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers
20 Merkins
30 Mt. Climbers (2 is 1)
30 American Hammers w/ 1 Coupon (2 is 1)
30 BBSU w/ Coupons
RUN
25 V Ups with Coupons
30 Scissor Kicks w/ Coupons Extended (2 is 1)
30 Kneel To Squat w/ Coupons
40 Plank Jacks
RUN
30 Air Pumps w/ Coupons
25 Lunges w/ Coupons (2 is 1)
30 Each Arm Bent Over Rows w/ Coupons
30 Calf Raises w/ Coupons
RUN
Cool Down Stretch:
20 Hands/Arms to Heaven w/ Calf Raises
20 Side Lunges (10 each side)
Thang:
Ran to Davis Overlook, 3 reps on the hill, and ran back.
1) normal, 2) high-knee skip, 3) backwards
3 burpees each time at the top, 20 merkins each time at the bottom.
Doubtfire gave a great 6
It was cold. The pullup bars had frost. It was difficult to hold grip. Better gloves with better grip may be required. In 10 sets of 10 pullups, 20 merkins, and 30 squats, I did 5 pullups then 5 chin-ups – switching grip because I kept slipping. It worked. We did work. All had fun.
11 PAX gathered near the island in the corner of the parking lot. Rain held off, temp approx. 40 degrees. Warmed up with 20 SSH and 20 Windmills in cadence.
Mission of F3
Core Principles
The Thang:
A simple Ladder with music-fueled up-button.
Round 1:
5 Burpees
Lap around parking lot
Round 2:
5 Burpees
15 Merkins
Lap around parking lot
Round 3:
5 Burpees
5 Merkins
20 Lunges 2:1
Lap around parking lot
Round 4:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
Lap around parking lot
Round 5:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
40 Squats
Lap around parking lot
Continue by coming down the ladder with Round 4, 3, etc.
The wild card “up buttons” were the 90s hip-hop classics “Rump Shaker” and “Here Come the Hotstepper.” If either of these songs came up in the random (I swear it was random!) mix, all PAX would stop ladder exercises and alternate 20 Monkey Humpers and 20 Imperial Walkers for the duration of the song, then return to ladder exercises. “Rump Shaker” came up approx. 15 minutes into the Ladder, prompting accusations from the PAX that Q was “mix rigging.” Q staunchly denied the accusations but admitted to prior knowledge, in looking ahead in the random mix to ensure PAX would have the privilege of shaking their rumps on this lovely morning. Hotstepper came up (randomly) in the mix just in time to wrap up the beatdown, prompting mumblechatter regarding monkey humping in time to the music and relating that to Mercy’s upcoming anniversary getaway.
COT
NOR
Announcements- Thanksgiving events
Prayer for health over the holiday and thanks for the Black Swamp SLT for their leadership.
It was an honor to fill in for Geppetto this morning. T-claps to all the HIM who reached out to see if I needed anything in preparing for my VQ, and to Callahan for offering constructive criticism. Was an honor to lead these men this morning!
At Clock Tower:
• 15 each leg – Reverse One legged squats
• 20 Bridge , bringing knee to chest (bench on shoulders)
• 40 Dips
• 30 Plank – bring knee to chest
Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• Wide leg or cross leg sit ups
• Fifer Sissors
• Pulse Ups
• 100 – American Hammer (1 is 1)
Prayer Intentions – Amy at Westgate (Covid on ventilator). Our country. Healthcare workers and families. Strength and courage for all.
2 lines facing each other 5 yards apart. On go line 1 sprints out 5 yards, line 2 backpedals 5 yards. Line 1 does 10 jump squats, line 2 does 5 burpees. Reverse. Then do 10/10, 15/15, and 20/20 and 25/25.
Lines facing, line 1 high knees, line 2 butt kickers. 20 count. Flip
Lines facing. Slow line drill. On ready drop to squat. On go 1 down to 5 Carolina dry docks back to squat. On go 2 down to 5 Merkins back to squat. On go 3 10 plank jacks back to squat. Q called numbers randomly finish with squat hold for pax count off.
Lb/rb drills (get low) – line 2 lunge walk backward and line 1 lunge forward. Every 5yards ape hop 10 yards away from each other, do 10 smurf jacks, sprint back and reverse the lunges, repeat everything else.
WR/DB drills round 2 sub 5 lt dan’s for burpees and 10 merkins for jump squats.
Lines facing, line 1 high knees, line 2 butt kickers. 20 count. Flip
Lines facing. Slow line drill. On ready drop to squat. On 1 down to 5 Merkins back to squat. On 2 10 squats then back to squat. On 3 10 2count flutter kicks then back to squat. Q called numbers randomly finish with squat hold for pax count off.
Lb/rb drills (get low) – line 2 lunge walk backward and line 1 lunge forward. Every 5yards bear crawl 10 yards away from each other, do 10 hrpu, crawl bear back and reverse the lunges, repeat everything else.
Finisher:
Merkin ladder suicides:
3/6/9/12/15/18. Total of 168 Merkins to finish.
Way to finish strong!
Lyman was the 6.
Prayers up for Spaulding and his family as they await the new arrival, and for patience, courage, and strength. Also to the Lord for safe keeping our families and friends today and always.
As a group, we did three sets of ten, three count merkins. In between each set, we planked through a ten count. We then did six inches as a group, counting to 25, resting for 5, counting to 50, resting for 5, counting to 75, resting for 5, counting to 100, resting for 5, then the same sequence back down to 25. We did the same thing next but with planks. Then we did wall sits with the same sequence.
After wall sits we did 50 yards of bear crawls, 10 burpees, then 50 yards of crawl bears back.
Then we broke into teams of 5 and did a team relay medley consisting of bear crawls, crab walks, crawl bears, lunge walks, sprints between cones spread roughly 7 yards apart. At the end, we did 5 burpees, then sprinted all the way back to the start. The team members not actively moving were doing merkins.
We then did twenty, ten count inch worms with a merkin as a group followed by ~5 minutes of flutter kicks and penguins to wrap things up.
Ended in COT with Bourbon as the “6”. He talked about developing true friendships through F3, something he wasn’t able to do outside of F3.
Pax rucked up and down the hills of Fort Meigs, got a little variety of terrain. On a back platform of the Fort, Raven led some Merkins and Squats. Repeato toward the end of the Fort. Raven’s route made Casper have to relive his youth cross country days, where he notoriously vomited at the top of the hill, formerly known as Agony. This time, Merlot was not spilled, but it was awful just the same. The Co- Q’s thank the PAX for their patience as we ran a bit over and as always, we were honored to lead.
Rucked around the parking lot. Every time we came up to a crosswalk we did 20 reps of one of the following: Airpress, Imperial Walkers, Monkey Humpers, Squats, or Lunges.
QIC – Stark
PAX – Huckleberry, Jennay, Coconut, Dutch, Woodstock
The “Running Man” is randomly chosen from PAX to perform set amount of reps, effectively acting as the rounds timer.
The rest of the PAX do 3 burpees to give the Running Man a head start, and then they can work on the same exercise until the Running Man reaches the goal and yells “Stop”. If you can catch the running man, good for you, keep going and get in a few extra reps until “Stop” is called.
Stage 1 (Legs)
30 – Jungle Boys Squats
30 – Smurf Jacks
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
30 – Raggedy Anns (2 is 1)
30 – Single Leg Sqaut Rows (20 per leg)
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
Stage 2 (Upper Body and Core)
20 – Inch Worm Merkins
25 – HRTX Merkins
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
30 – Kick Throughs
35 – Peter Jacks (Peter Parkers and Plank Jacks)
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
Repeato for 35 mins
COR, NOR, Woodstock was the six. Way to posted and not use quarantine as an excuse!
Yukon Cornelius Ruck
Date: 12/1/20
Time: 5:30am to 6:30am
Location: The Necropolis…aka Fort Meigs Ohio’s 1812 Battlefield
QIC: Geppetto
PAX: 9 total – Ponzi, Geppetto, Better Offer, Casper, Raven, Callahan, Meatloaf, Popeyes, Ringo
No FNG’s, so right into Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The “Thang”: Rucked to the “Welcome to Perrysburg” sign by the bridge to Maumee and back.
Topics of discussion: Favorite Christmas TV show, movie and song.
Total ruck distance: Approx 2.3 miles.
We ended in a Circle of Trust with Raven as the six. Loves the brotherhood of F3. We could workout anywhere but its the HIM of the group that keeps him coming back. It helps his mental health. Aye!
Moleskin/Spreadsheet from the Gloom:
-Popeyes and Ringo were a little late so they joined us halfway
-Slippery, snowy morning. Didn’t cover the distance we normally do
-Casper shared a fun fact from Rudolph the Red Nosed Reindeer TV show. The reason Yukon Cornelius licks his pickaxe throughout the show? There is an unedited version of the program that has not been shown for years in which his pickaxe lands into a pile of peppermint candy and he licks the candy off the pickaxe. Who knew!?!?!?
-Better Offer brought and actual pickaxe to the ruck!
Pax:
Coconut
Bourbon
Jennay
Mile High
Spaulding
Isosceles
12 Burpees followed by 1 mile run followed by 20 Merkens and 20 plank jacks. Repeato on a cross country route. Total of 4.3 miles run with five sets of beatdown movements. Snowy and 27 degrees! Perfect start to the final month of 2020.
PAX: Rudy and Lonzo – Q
The thang.
Mosey’d to wabash trail and then came back around to Monclova Primary for 50 Pull-ups. Finished in 5 sets of 10.
Mosey’d back to MC2 for some block work.
1’s and 2’s ladder.
Round 1, ladder up 1 to 10 sequentially for exercise 1, and 2 to 20 for workout 2.
1 = Block Press 1, 2, 3, etc.
2 = Curls 2, 4, 6, etc.
Round 2
1 burpee followed by 5 jump squats for 10 rounds.
Round 3
Same as Round 1 but with the following
1 = Squat
2 = Merkin
Round 4
Switched Round 3 exercises and completed same format
1 = Merkin
2 = Squat
Closed with a short prayer for those that are sick with covid 19 including Rudy’s friend Justin. Rudy repeated the message he received from his Pastor that we need to try to see why we are going through this, and not to just go through the storm. Maybe some people need to refocus. Good message and something to think about.
Block Party at the Gauntlet!!
PAX: Rudy, Bourbon, Popeyes, Mile High, Ringo, Berretta, Spaulding, Geppetto, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We didn’t do a warm-up because we just wanted to get to the work of embracing the suck!! The beatdown was with Cinderblocks and Suicides. We would begin with a starting repetition number and double the reps at each of the 4 lines. Example: Start with 2 Cinder-curls, then 4 at the first line, 8 at the second, 16 at the third cone, and 32 at the forth cone, then carry the cinderblock to the start (while maintaining social distancing). The exercises were:
Start # Double Count at Each Cone
4 Staggerd Squat 8 16 32 64
2 Cinder Curls 4 8 16 32
1 Man Maker 2 4 8 16
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins 4 8 16 32
2 Cinder-Bent Rows 4 8 16 32
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows 4 8 16 32
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Suicide
2 Thrusters 4 8 16 32
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings 2 4 8 16
Suicide
2 Jump Squats No Cinderblock (Sprint Back)
2 Lower Half Cinder Curls 4 8 16 32
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press 2 4 8 16
2 Upper Half Curls 4 8 16 32
4 Smurf Jacks No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
Nobody got to the end but a couple made it through the thrusters. Awesome effort by the whole PAX!!
We ended in the Circle of Trust. Did the Counterama / Namerama. Popeyes was the 6. He mentioned how the Mile High Clan gets him to the beatdown and what F3 means to him. Popeyes has been a fixture at the Gauntlet for as long as I can remember, always bringing it and leading by example!! We ended in prayer. I just wanted to thank the PAX for keeping the Gauntlet going as one of the Black Swamps premiere locations!! Always is an honor to lead the HIMs of F3!!!
Warm Up with ten, four count imperial walkers then ten, four count windmills
Split into two teams. Set timer for four minutes during which each team did as many burpees as possible with the caveat that only man could go at a time and the ones not doing burpees held Al Gore.
Next we stayed in same teams but each team had to do a total of 10 laps around the interior of the parking lot, four hundred two is one penguins, two hundred merkins, one hundred lt. dans, fifty absolutions.
We then did a second round of the burpee challenge, with the goal of beating the reps done during the first round which both teams did.
In the same teams, we then did a second round of work consisting of fifty inch worms with a merkin at the end, one hundred jump squats, one hundred monkey humpers, two hundred two is one flutter kicks, and five laps around the interior of the parking lot.
Ended in COT with the FNG getting the nickname Barney as the Andy Griffith Show is one of his favorite shows. Barney was brought out by Rudy after six months of Rudy’s pursuit. He is 31, married with two children, works as a property and casualty insurance claims adjuster, and considers Rudy a spiritual mentor. He is an avid runner who wears short shorts. Message of the prayer was simple. God is the summit where are feet are. Whether on the mountain or in the valley, He is the summit regardless of circumstance.
The Thang: Mosey around Maumee
Peter Parkers to warm up
Mosey to Theatre (0.5 mile)
40 burpees
Mosey to St. Joe
40 Up downs
Mosey to White street river access
30 m chain run, hold Al Gores
Mosey to La Biblioteca
6- Bones, out for the 2nd time, loves the concept of the group.
Clear skies, slight breeze at about 30-degrees. Started at 6:31 with F3 mission, core principles, and disclaimer.
Warmup: 25 4-count Side-Straddle Hops in cadence.
Counted off by twos. Ones started at Station 1 and Twos started at Station 3 to allow us to spread out a little. Proceeded through four stations (approx. 50yds. apart) with 3 sets at each and movements in between. Tried a new movement, the Merkin Bunny (holding block on ends, swing it as far out in front as possible, drop and do a Merkin, hop legs up next to block, repeato til miserable). Proved to be exhausting, will use again.
Station 1:
15 Block Squats
15 Block Calf Raises
15 Lt. Dans
Repeato x3
Rifle-carry Block to Station 2
Station 2:
15 Tricep Dips
15 Curls
15 Bent-Over Rows
Repeato x3
Lunge-walk with block to Station 3
Station 3:
15 Freddy Mercuries 2:1
15 Big Boi Sit-ups
15 Block flutterkicks 2:1
Repeato x3
Rifle-carry block to Station 4
Station 4:
15 Merkins
15 Block Press
15 Carolina Dry Docks
Repeato x3
Merkin Bunny to Station 1
Ended with:
COR
NOR
Six was Rudy. Shared about how he had a stroke earlier this year and F3 keeps him consistently exercising. Inspiring story!
Ended in prayer, mostly for those affected by Covid.
Great to see some new faces! Truly an honor to lead these HIM.
Q – Jennay/Callahan
AO – The Fortress
Pax – Jennay, Callahan, Charman, Doubtfire, Stark, Tweety, Hannibal, Flo, Spalding, Casper, Dutch, Landslide, Nitrous, Two Buck Chuck, Heisenberg, Moana, Raven
Open – Mission/5 Core Principles/Disclaimer
Warmup Routine – Cadence – Callahan
– 30 Side Straddle Hop
– 15 squats
– 15 windmills
Beatdown – Teams of 2 – Jennay
Teams will have one member do block work and the other do the cardio – then switch to achieve the cumulative rep count. Each team will make up a larger squad. The squad that does the least amount of work (makes it through the less average number of rounds) will be responsible for putting any extra blocks back in storage.
Round 1 – Cardio – sprint to cone and back
Manmakers – 100
American Hammer with block? Modification is no block. – 100 – 2 is 1
Squat Thrusters – 100
Round 2 – Cardio – Karaoke to cone and back
Block Curls – 100
BBSs – 100
Swings – 100
Round 3 – High knees to cone and but kick back
Alternating Elevated Merkin – 100
Elevated Leg Shoulder Press – 100
Dolly Cutters – 100
Date: 12/07/2020
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 11 Total – Zelda, Casper, Beretta, Ringo, Doubtfire, Rudy, Popeyes, Meatloaf, Hannibal, Enron, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
PAX rucked around Perrysburg discussing an article about John Wooden’s Servant Leadership. YHC was humbled by the thoughtful conversation.
PAX: Callahan, Flo, Casper (Q)
THANG
Jog to Bicentennial park in south PBurg
Indian run around the loops in the park, returning to the middle shelter for some PT, called by whoever was in front when we get to shelter
Dips, Incline merkins, pole squats, Big boiz, one leg squats, smurf jacks
Jog back to the Levy
Stretches
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The Q botched the first set and gave us all a penalty
o Second try was a success!
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 9 reps of the exercise
• PAX sprint to second cone and perform 9 reps of the exercise
• PAX sprint to third cone and perform 9 reps of the exercise
• PAX sprint to end line and Side Straddly Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Intensity at the Commons – Another Huffy Production
10 PAX: Houdini, Bagels, Ticket, Chubs, Okay, Fallout, Charmin, Moana, Mr. Glass, Geppetto, Huffy (Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Warm Up. Did 12 Spidermerkins to intro a new exercise. On the down motion of the Merkin do a side knee up towards one of your elbows, on the next Merkin do the other leg.
The Beatdown:
Pair up in Groups of 2
Station #1 Fire Pit
Decline Merkins (Feet on Step) 20
Incline Merkins (Hands on Step) 20
Dips 20
Spidermerkins 20
Run Lap
Station #3 Field of Flags
American Hammers (2 is 1) 25
Leg Levers 25
Big Boy Sit-Ups (Progressive Jabs) 20
Plank Jack Shoulder Taps (4 Count) 20
Run Lap
Repeato
We ended in the COT. PAX concensus: Spidermerkins suck!! I will have to use them often!! Charmin was the 6. He went over how the support of the F3 PAX has helped push him and supported him in his life in and out of F3. Charmin has been there for a lot of us and I am honored to call him and F3 Brother and a friend. Keep doing what you do Brother!! Announcements: The F3 10 Year Anniversary has been changed to 10/10/21. More time to make plans with the Ms. We ended in prayer especially for those with covid, their families and friends and those that care for them. Hospitals are now filled to capacity, so the prayers are essential. Also a big prayer and congratulations out to Spaulding and his M for the birth of the newest member of his clan!! God Bless you and your family!!
Thanks for all of the PAX who came out, supported me and got some intense work done!! Always a great Honor!!
It was a beautiful night at La Biblioteca. I was so excited to Q here, I actually Q’d a week early. But Chanel was gracious enough to let me Q. The men of F3 Black Swamp are true Gentlemen. I was so glad I was able to come down and Q. The beatdown was a combination of a Romano special and an Iron PAX hybrid. Here’s what we did.
Normal warm up of SSH, chain breakers and some leg stretching inchworms
Blocks and Cones – all exercises with a block
1 minute of curls, 1 minute of mozying to the cones and back.
1 minute of American Hammers, 1 minute of mozying
1 minute of Thrusters, 1 minute of mozying
1 minute of Alternating Rows, 1 minute of mozying
1 minute of Manmakers, 1 minute of mozying
Repeato
EMOM
Round 1
1st minute – 5 superman merkins and jungle boi squats for the remainder of the time
2nd minute – 10 superman merkins and junble boi squats
3rd minute – 15 superman merkins and junble boi squats
4th minute – 20 superman merkins and jungle boi squats
1 minute to rest and get the next set of exercises
Round 2
same rhythm as before but with slow motion merkins and crunchy frogs
Went over to the grassy area and had Murder Bunny races
Circle of Trust
PAX attending – Cooper, Houdini, Isosceles, Kosar, Shawshank, Doubtfire, Chanel and Beaker. Q’d by Beaker.
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed the first time and were penalized with 5 burpees.
o Second attempt was a success.
Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Absolutions
• Core workout (completed after each complete circle of PAX or halfway through the beatdown depending on number of PAX):
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
• Actual Workout based on PAX rolls of dice:
o 21 x Side Straddle Hops (4 count, in cadence)
o 5 x Burpees
o 21 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
o 10 x Absolutions
o 50 x Absolutions
o 3 x Sprints
o 50 x Merkins
o 60 x LBCs
o 50 x American Hammers (2 is 1)
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 1 x 90-Second Plank
o 50 x Lt. Dans
o 60 x Merkins
o 20 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
• Totals:
o 170 x Lt. Dans
o 110 x Absolutions
o 110 x Merkins
o 62 x Side Straddle Hops (4 count, in cadence)
o 60 x LBCs
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 5 x Burpees
o 3 x Sprints
o 1 x 90-Second Plank
Warmed up by lunge walking from parking lot to theater. At theater, we did 100 seconds of wall sits.
The workout was themed around the season of ADVENT.
Starting at the top of the boulevard, we sprinted to the first crosswalk where we did 10 absolutions, sprinted to the next crosswalk and did 10 more absolutions, then sprinted to the next crosswalk and did 10 more absolutions for the A in ADVENT. Sprinted back to the start where we did 100 LBC’s as a group.
Same structure for the rest of the workout with second workout 15 donkey kicks for the D. Third workout was 20 V-sits for the V. The E was 25 explosive merkins (merkin with an explosive up causing hands to leave the ground). The N was 30 narrow squats. The T was 35 tricep dips. The group ab workouts between the crosswalk sets after LBC’s were 50, 2 is 1 penguins, 50 hello dolleys, 50, 2 is 1 flutter kicks, 20 big boi situps, and then a 60 count plank hold.
Cinnamons was the “6” in the COT expressing that while sometimes he starts out an F3 workout in a bad mood, being with the group and pushing through the beatdowns always turns his frown upside down. Prayed that we would prepare our hearts during this Advent season and that we would be transformed by prayer to do God’s will and shine His light to those around us.
Break Through the Wall
PAX:
Callahan
Ringo
Popeyes
Jimmy Dean
Raven
Dutch
Geppetto
Bourbon
Doubtfire
Coop
Hannibal
Bambi
Mr Glass
Isosceles
Beretta
Casper (Q)
The Thang:
In response to Stark taking cookies to Maumee, YHC vowed to get PAX to ‘toss their cookies’ in at the Wall. There is also an informal challenge for a Q to get PAX to spill Merlot via Woodstock. Friendly rivalry between good buddies Casper and Moana, spurred great turnout. YHC included Surfer Get Ups on the beatdown too, as they are affectionately known as Moana’s, in honor of our beloved Florida surfing PAX, Moana.
Alternated between Cookie Tossers and Rumbly in the Tumbly. Starting at 10, descending. PAX were split into 4 groups to help observe social distancing. Top of the Wall station was Cookie Tossers, consisting of:
10 Merkins
Plank Jack
Moana’s/Surfer Get Up
Plank Jack
Left barrel Roll
10 Merkins
Plank Jack
Moana’s/Surfer Get Up
Plank Jack
Right barrel Roll
Concluding that station, PAX ran down the ramp to the bottom of the Wall for Rumbly in the Tumbly’s, which were made up of:
10 SSH
10 Imperial Walkers
10 one legged squats/lunges with back leg elevated on stone wall/benches
10 Mountain Climbers
10 one legged squats/lunges (other leg)
10 Imperial Walkers
10 SSH
Upon conclusion of that station, PAX bear crawled up the stairs to the top of the Wall to start a cycle of 9’s. Repeato cycle towards 1.
Countarama
Name O Rama
Know the 6: Dutch
COT
It was an honor to lead!
Date: 12/14/2020
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: 7; Coconut, Stark, Meatloaf, Woodstock, Van Gogh, Doubtfire, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Beatdown: Run
• Leave The Levy parking lot with a left on E 5th Street
• Right on Elm
• Left on E 6th
• Left on E Boundary
• Right into Woodlands Park
• One lap around the long trail
• Leave the park
• Left on E Boundary
• Right on E South Boundary
• Right on Elm
• Right into Municipal Park
• Sprints on Tennis courts
• Right out of Municipal Park onto Elm
• Left on 5th
• Right into the AO parking lot
Mission
Principles
Rucked 3 miles discussing the final two of eight attributes of Coach John Wooden’s leadership principles:
Live by the Golden Rule
Have an attitude of service
Open – Mission/5 Core Principles/Disclaimer – Callahan
Warmup Routine – Cadence:
Run to Park and back
21s – Iso
Beatdown: Circling Up
Teams of 2 spread out around circle – 1 pax does a lap/stairs while the other does the exercise.
RD 1 – bear crawls / merkins – 2 times around
Hold plank
RD 2 – Jonny Mosles / BBS – 2 times around
Scissor kicks
RD 3 – ape hops / no surrenders – 2 times around
Hold Al Gore
RD 4 – high knees / mtn climbers – 2 times around
Mtn climbers
RD 5 – Lunges / V-Ups – 2 x around
PAX:
Meatloaf
Fraction
Charlotte
Rudy
Lonzo
FNG “Cuy”
Woodstock
Spalding
Lyman
Popeye’s
Baretta
Ringo
Dutch
Stark
EMOM workout with Block
2 Rounds of the following:
10 Manmakers
Run 100 yards
20 Squat Thrusters
Run 100 Yards
15 WMD’s
Run 100 Yards
20 Swings
Run 100 Yards
10 Clean and Jerk
Run 100 Yards
20 Goblet Squats
Run 100 Yards
5 Handstands Around the World
Run 100 Yards
Max Jack Webb
Run 100 Yards
COR/NOR/BOM
The 2nd round went much better than the first. Great effort by all; appreciate F3 BlackSwamp!
FNG Cuy was so named because Guinea Pig is a delicacy in Peru…Cuy is Guinea Pig in Spanish, I guess?
The Thang: We headed to the back parking lot, and ran back and forth across the parking lot. At one end of the parking lot we did merkins, at the other end we mixed things up, and did squats, lunges, tricep dips, flutter kicks, American hammers, Freddy Mercury’s and LBCs.
I appreciate the support and patience of all who showed up as I learned to call out the cadence.
The Nightmare Before Christmas
12/19/2020 @ the Battlefield
In attendance: Doubtfire, Nicholas Huffman (Coke?), Fat Amy, Geppetto, Isosceles, Rudy, Woodstock, Meatloaf, Lonzo, Footloose
Q: Wall-E
The Thang:
Warm up: 1 Lap, 1:00 min Side Straddle Hops, 1:30 Air Presses, 1:00 Flutter Kicks
Cones were set up around fallen timber mall. A small Reindeer was hidden at each location. When we got to each cone the group had to find the reindeer. The person who found it would be the groups designated runner for that round. The time it took for the group to find the reindeer was added to the timed exercise for that round.
The rest of the group would do the first exercise while the designated runner returned the reindeer to a “central” location. When the runner got back we moved on to the second exercise for the set time + penalty.
1) Sprint to Road, 1 Merkin at each end
1:30 – Mountain Climbers
2) Split Jacks
1:30 – Lt. Dans
3) Inclined Merkins
1:30 Derkins
4) LBC’s
1:30 – Crab Humpers
5) Merkins
1:30 – London Bridge
6) Groiners
1:30 Broad Jump Burpees (towards next station)
7) American Hammers
1:30 Big Boy Sit Ups
8) Donkey Kick Planks
1:30 – Jump Ups
9) Tree Huggers
1:30 Bonnie Blairs
10) V-Ups
1:30 Double Sit Ups
We had a few heavy penalties, and some mozzying between cones so we were not able do zone 10, we decided Santa and his reindeer minus rudolph was enough to save christmas! Just over 1.5 miles running without being the designated runner, 3mi if you were the designated runner for all of them.
Rucked approximately 2.5 and discussed Servant Leadership. What it is, traits that effective leaders need to have a servant mindset, drawbacks and how to overcome them.
Q – Jennay/Huffy
AO – The Fortress
Pax – Hannibal, Fossil, Nimbus, Mulan, Lego, Van Gogh, Dutch, Biggie, Bourbon, Flo, Shawshank, Calihan, Charmin, Nitrous, Spaulding, Landslide
Open – Mission/5 Core Principles/Disclaimer
Warmup Routine – Side Straddle Hops
Work – Jennay – 20 mins
Alphabet – pax has 5 seconds to determine an exercise for their letter of the alphabet. If they can’t answer, they get absolutions and the next pax is selected. Continue around the circle until time is up. The pax that chose the workout sprints to the food pantry building and back which signals the next round.
Play – Huffy – 20 mins
Funnel Ball – First 2 Shots are the Activity, Last Shot is the Multiplier.
Funnel Ball Shoots are numbered 2, 4, 6, & 8.
Each variation of scores determined type and amount of the following.
Skaters (2 is 1)
Spidermerkins
4 Count. Smurf Jax
Plank Jack Shoulder Taps
Sprints
Side Plank Knee Up
Jump Squat Calf Raise
Merkins
Surrenders
Reverse Plank Knee Up
* Miss Any Ball And Get 10 Burpees (There were a lot of burpees)
The Immaculate Beatdown
December 17, 2020
Q: Chanel
PAX: Stalker, Shawshank, Mr. Free Time, Funky Monkey (Chanel 2.0)
Resighted the F3 Mission Statement and 5 Core values. Then gave an educational history of the Immaculate Reception. Started the Beatdown after that. The Beatdown consisted of:
Complete 40 of each exercise each round- Goal is 5 rounds
40 Peter Parker Pushups- 1-is-1
40 Bicycle Crunches- 2-is-1
40 Block Swings
40 Step Up Knee Raises- 2-is-1
40 Tricep Dips
1 Complete lap around the parking lot and then back to station 1.
Shawshank, Chanel and Funky Monkey completed 3.5 rounds and Stalker and Mr. Freetime completed 2.5 rounds.
Mr. Freetime was the 6. Announced the Winter Challenge and then did prayer intentions.
QIC – Stark
PAX – Bourbon, Van Gogh, Dutch, Woodstock, Doubtfire, Coconut, Spaulding
Tis the season! We ran in a cross like shape to remember what this season is about. Whether you believe in a higher power or just humanity, we all need to be better and willing to give more of ourselves. From 6th and Elm we staged our intersection. Ran to Front street and back, West Boundary and back, South Boundary and back, East Boundary and back. Darn near 6 miles!
Well done boys!
Always an Honor
Always a pleasure
~Stark
Thang:
3 minutes running.
2 minutes single position cadence exercise. Plank set (merkins, plank jacks, mtn climber, shoulder taps, etc)
1 minute indian run (continuous)
Q: HOUDINI
PAX: Tupac, Chanel, Huffy, Hannibal, Meatloaf, Shawshank, Goat(FNG),
THE THANG:
P.O.A.S. All cadence work
Warmed up with Merkins
Then ran to another location.
Movements: 22 calf raises, 22 incline forward lunges, 22 backward lunges, 22 dips
Ran to another location
Bear crawl, crab walk, 2 sprints
Movements: 22 LBCs, 22 crunchy frogs, 22 bbsu
Ran back to the flag
Did 22 merkins to honor the 22vets that commit suicide a day that won’t be with their families this christmas.
C.O.R.
N.O.R.
Named FNG (Goat)
Prayer
Team 1: meatloaf, gepetto, socrates, fraction, van gogh, wicked, Woodstock
Team 2: Lyman, lonzo, rudy, fat Amy, hannibal, Bourbon, mile high
Point to winners.
Flip cup
2 teams. Static exercise for all as one by one they complete reps of exercise, then whole team runs to sideline and back. Repeat from opposite end, winner is team who completes down and back first.
Reverse raffle
Teams line up, running length of field. Stop when last man hits cone, all hold low squat. last man does 3-10 reps of x, then the person in front of him, all the way to first person. When first person finishes they move on to next cone, all the way the length of the field. Then reverse back.
mary 2* between rounds- 20 bbsu, 10 2 is 1 imperial walkers
Team 2 won going away, and now they get the privelege to fly Santa’s sleigh tomorrow night.
COT:
welcome back to Mile High, rudy was the 6, winter challenge, prayers for strength, courage, and charity this Christmas season.
Backblast – December 24, 2020
AO: The Wall – Riverside Park – Perrysburg, OH
QIC: Geppetto
PAX: Popeyes, Beretta, Geppetto, Coconut, Stark, Spaulding, Lego, Mile High, Bourbon, Fossil, Dutch, Van Gogh, Hannibal, Callahan, Doubtfire, Ringo, Jennay, Chanel, Thai Guy
Workout: Christmas Eve at The Wall
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
YHC began by demo’ing two movements unfamiliar to some PAX: MIke Tyson’s and Peter Parkers. Performed five Tyson’s and six Peter Parker’s in cadence.
The Thang:
Run to Hood Park
Bear Crawl up the Hill
Circle up in Hood Park Parking Lot
Split into four teams of four and one team of three
“Elves” are scattered throughout downtown Perrysburg. Each team began and a predetermined starting point and followed a set of instructions to travel to each elf location. A specific exercise and number of reps was on a cone at each location.
1. Stella’s- Fancy Elf -50 BBSU each
Inch Worm to
2. Zingo’s – Aphrodite Elf – 50 Merkins each
Bear Crawl to
3. Pure Barre – Flexy Elf – 60 Burpees Total
Run to
4. Inside The Five – Hoppy Elf – 200 4ct Flutter Kicks total
Run to
5. Lamplight Parking Lot – Humpty Dumpty Elf – 50 calf raises each
Run to
6. 5th Street Parking Lot – Saucy Elf – 100 Incline Merkins total
Run to
7. Commodore Bldg Front Entrance – Buzzy Elf – 50 Peter Parkers each
Run to
8. Waterhouse H20 – Flushy Elf – 50 squats each
Karaoke to
9. Library – Smarty Elf – 50 Dips each
Run to
10. Local Roots – Juicy Elf – 100 American Hammers each
Run to
11. Swig – Boozy Elf – 25 Mike Tysons each
Inch Worm to
12. Casa Baron – 50 Imperial Walkers Each
Lunge Walk to
13. Maddie and Bella – Jittery Elf – 45 Absolutions total
Broad Jump Burpee to
14. RiverFront Candle – Smelly Elf – 60 Lt Dan’s total
Run to
15. Frickers Corporate – WIngy Elf – 200 Air Presses Each
Run back to Stella’s
Repeato…..
At 6:15 each group made their way back to The Wall for:
Count-O-Rama – Nineteen
Name-O-Rama
Circle of Trust
Sharing of the six – Thai Guy. EH’d by Tots. Has been on a little hiatus and this was his first workout back. Loves the camaraderie, accountability and Freed to Lead aspects of the group.
Announcements: 2nd F after Fortress on Saturday. Meet at Pavillion for a fire.
Ball of Man – Prayers for those traveling during the holidays. Prayers for each of us to remember the true meaning of the Christmas season.
Spreadsheets from the Gloom: Temp: High 30’s and falling. WIndy, rain, snow, ice. Great way to start the morning!
Lonzo Qed the first half of the beatdown. Started with F3 Mission and Core Principles.
Warmup: 20 Windmills and 6 rounds of Motivators
Each “day of Christmas” started with a block rifle carry to cones approximately 30yds away, then proceeded up the ladder for each day of Christmas as follows, adding a new exercise at the end of each day:
1) Rifle Carry Block
2) Dirty Girl Man Makers – 3 merkins, 3 curls, 3 thrusters.
3) One hand on block Merkin 2 is 1
4) Lt Dans w/block
5) Lunges w/block
6) Squats w/block
7) American Hammers w/block
8) Hello Dollies w/block
9) Kettle bell swings
10) Curls and Block Presses
11) Bent over rows, 2 is 1
12) Murder Bunnies 12 out and 12 back
We made it to about 10, but all did murder bunnies to finish.
Lyman took over for a second Twelve Days without block. Everyone circled up and did each round together, with each new exercise introduced at the beginning of each round and working down to 1, like the song. As follows:
A mosey to the lightpole
2 Quick burpees
3 Absolutions
4 Inchworms w/merkins
5 Big Boi sit-ups
6 Imperial Crabwalkers
7 Mountain climbers 2:1
8 Rudy Merkins (3 down, 1 up)
9 Lt. Dans
10 James bonds 2:1
11 Squats-a-leaping
12 Flutterkicks 2:1
We made it to the Tenth day, ending on the BBS. Thanks to Rudy for counting cadence on the Rudy Merkins. It was a windy, cold morning but a very picturesque flurry began halfway through the second Twelve Days.
Name-O-Rama
Count-O-Rama
Get to know the Six – Barney
Ended with announcements and quick prayer.
Merry Christmas to everyone, and thanks to these men who started the holiday by putting in some work. ‘Twas a privilege to lead.
Mission:
* To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
* Count Pax
The Thang:
Theme: Christmas Break Beatdown
Warm Up:
Stretch
* Arm over chest (10 sec each arm)
* Arm over shoulder (10 sec each arm)
* Sitting toe touch (10 sec each leg)
Upper Body (arms / chest):
* 15 Merkins
* 15 Curls w/ coupon (2 is 1)
* 15 Thrusters (coupon optional)
* 15 Air Pumps (coupon optional)
Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers or any constant movement
Core (abs):
* 15 V Ups (coupon optional)
* 15 Scissor Kicks (coupon optional over chest- 2 is 1)
* 15 American Hammers (coupon optional – 2 is 1)
* 15 BBSU (coupon optional)
RUN
Full Body / Other
* 15 Burpees
* 15 Each Arm Bent Over Rows w/ Coupon
* 15 Mule Kicks
* 50 LBC’s
RUN
Cool Down
Stretch
* Quad stretch (hold foot behind back – 10 sec each leg)
* Hold arms behind back (15 seconds)
* Sitting bottom of feet together similar to Indian pose (20 seconds)
COR
NOR
Six
COT (circle of trust) = Announcements / words of wisdom / prayer
YHC had a nasty group of exercises on tiny slips of paper in an envelope. Pax determined an order, and for COVID and freezing finger reasons YHC handled the drawing of gifts – these ranged from a simple jog around the AO, to a tank tread IP run 2x around the theater, to suicide Merkins or jump squats, ATM’S, absolutions, etc. Unfortunately YHC didn’t bring his speaker so the beep test and EMOM gifts couldn’t be shared. 🙁
Went like this:
1) everyone does the exercises no matter what.
2) first one up draws a paper, group does it.
3) Next man up draws, and has 3 options – keep, steal, or redraw. Keep – everyone does what the slip says. Steal – repeato of a previous slip (their slip goes back in the envelope), or redraw – this comes with a penalty, the slip had to be done 2x.
4) continue 3 until everyone has drawn.
5) when last person has completed 3, first person up can course to do the soup they are currently holding, or make one last steal (no redraw, no re-steal).
We completed 3 – 4 full rounds, covering lots of ground (>2 miles), doing lots of jump squats (starting low and starting high), and plenty of mtn climbers and Merkins.
Ended with COT, prayers and praise. YHC was the 6.
QICs – Coconut and Stark
PAX – Dutch, Hannibal, Lego, Doubtfire, Heisenberg, Fossil, Jennay, Spaulding, Isosceles, Biggie
(Prepped the 2nd F fire at the pavillion prior to workout. Thanks to whomever had a fire there the night before. The red hot coals made the fire starting a breeze))
Coconut led us off with a run heavy 11s set around the 1/4 mile loop. Start with 10 absolutions and half way around 1 reverse snow angel. Then 9 and 2, 8 and 3, and so on…
(checked the fire…still good)
Boxing Day Contenders 12/26
A take on my running man workout. The “Contender” is randomly chosen from PAX to perform set amount of reps, effectively acting as the round’s timer.
The rest of the PAX go hard at their own pace until the contender reaches the goal and rings Betty the Bell or yells Stop.
Round 1 (Legs)
30 – Jungle Boys Squats
30 – Raggedy Anns (2 is 1)
30 – Smurf Jacks
Cardio, 90 seconds of Kickouts with Speedbag with up downs
30 – Heal Touch Jump Squats
30 – Narrow Squat Twists
30 – Bonnie Blaires (2 is 1)
Cardio, 90 seconds of Skiers with up up downs
Round 2 (Upper Body and Core)
25 – Angle Grinders
25 – Cross Body Big Boys
25 – Crab Kicks, 2 is 1
25 – Mike Tysons into Superman
25 – Commando, plank up down with shoulder tap
25 – Angel Merkins
Cardio, 90 seconds of Jump Rope with Jump Squats
COR, NOR, The six (Spaulding). Prayers for the end of a tough year and the fresh start of 2021. Let’s hit the winter challenge hard!
The Last Beatdown of 2020 – A Huffy Production
-PAX: Spaulding, Fossil, Lego, Geppetto, Bourbon, Mile High, Hannibal, Charmin, Doubtfire, Stark, Huckleberry, Coconut, Raven, Casper, Huffy (Q)
-Started in the Circle of Trust (COT)
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We Counted off by 3s and separated into 3 stations for 2020.
The Beatdown:
Round 2020+A2:D19A37A2:D17A2:D22A2:D24A37A2:D17AA2:C25
Station #1
A Overhand Austrailian Push-Ups 20 Reps
B Decline Merkin (Head Down Hill) 20 Reps
Duck Walk to Station #2
Station #2
A Burpees 20 Reps
B Big Boy Shoulder Press (Regressive Count) 20 Reps
Shuffle to Station #3
Station #3
A Step-Ups 20 Reps
B Spider Merkins 20 Reps
Bear Crawl to Station #1
Half Time – Moby – Flower – Sally Up, Sally Down Merkins
Round 2021
Station #1
A Underhand Austrailian Push Ups 20 Reps
B Incline Merkins (Head Up Hill) 21 Reps
Imperial Walk Squat to Station #2
Station #2
A Plank Jack Shoulder Taps 20 2 is 1
B Hello Dolly’s 21 2 is 1
Kick Lunge to Station #3
Station #3
A Dips 20 2 is 1
B Calf Raise Jump Squats 21 Reps
Murder Bunny to Station #1
Finish With:
Blur – Song #2 Hold Al Gore, Jump at “Whah-hoo”
AC/DC – Thunderstruck Side Straddle Hops with Burpee at “Thunder”
Ended in the COT
Counterama (15)
Namerama
6 – Mile High- You talk softly but carried an awesome message. When I think of someone who leads by example, Mile High you are that HIM! I appreciate your character honesty, and your service to our country. I am honored to have you as a friend and an F3 Brother!
Announcements: Winter Challenge kick-off 1/2/2021! Just Do It!!
Prayers – We are Blessed, Be the Men You Were Created To Be!!
I am honored to get the opportunity to Q the last beatdown of 2020! You guys finished the year the right way by doing the effort to make yourselves better! Let’s kick off the year of 2021 by putting in the effort to get better each and every day!! Be Blessed Brothers!!
Date: 01/03/2021
Time: 6:00 – 7:00 AM
Location: The Foundry – Gateway Middle School
Q: Bourbon
PAX: 7 Total – Meatloaf, Van Gogh, Stalker, Coconut, Thai Guy, Huckleberry, and Bourbon (Q).
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o We nailed it on the first attempt. Well done men, well done.
• Mosey around the ¼ track loop.
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o After every rotation through the circle, PAX run the ¼ mile track loop.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through the 4th round.
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
F3 Mission
5 Core Principles
Warm up: windmills, 21’s, motivator
Super-hero themed workouts. 4 exercises during 2 rounds. 10 minutes per round and 30 reps each exercise. 21’s and motivator completed between rounds and at the end of the workout. Exercises included:
Captain Thors
Spider man merkins
Professor Xs (lieutenant dans)
Copperhead Squat
Iron Hulks
Nick Flurry (flutter) Kicks
Silver Surfer Get ups
COT:
– countorama
– nameorama
– 6
– announcements
– prayer
Rucked around The Necropolis, under the bridge and through the Necropolis, until returning to Fort Meigs.
PAX: Bambi, Raven, Smokey, Lego, Huffy, Casper (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Before the workout I was watching Coconut do murder bunnies and I couldn’t understand why.
The Thang: Run, Lunge, Crawl
Run to Hood park. Between Hood and Riverside sprint, staying and stopping at the white markers. Then run up the ramp. At the top of the ramp we lunge walked to the stairs. Ran down the stairs and ramp. Back to Hood park, again, sprinting between the white markers. Bear crawl up the hill. Repeato.
We did get stuck at a train on the way back to the Levy. Some kept running others planked or held Al Gore.
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Geppetto
Ended with a talk about leadership that was inspired by the below article.
A twist on the Murph. Run from RIverside park to Hood Park. Two hill sprints from the chains by the river to the hedge up by Perry’s Monument where we took the Hill F3 style!
Run back to ramp at Riverside Park. Where you had a socially and phycially distanced section of the railing to perform:
100 Burpees
200 Australian Merkins
300 Bonnie Blaires (1 is 1)
In 20 sets of 5, 10 ,15
Run back to Hood and perform 2 more hills sprints to end the workout.
We did a bonus round for the photo op back on the ramp.
COR, NOR, Shawshank with a solid six from an emerging leader.
PAX: Charlotte, Mercy, Rudy, Meatloaf, Lyman, Huckleberry, Landslide, Bourbon, Geppetto, Isosceles, Ceviche (FNG), Lonzo – Q
Warm-ups
Windmills
Motivators
The Thang
Mosey to pull-up area complete 50 pull-ups and 100 dips OYO and pickup the 6
Moana superset 1 to 10, 1 burpee 1 jump squats, 2 burpees 2 jump squats…etc, run to opposite cone after each round
Jack jack webs – merkin, plank jack, 4 air Press’s 1 to 10 made it to 5 or 6
Huck was the 6. He let us know how he started with F3, why he keeps coming out, and that he and I are close friends. 🤣
Grant Sarver was our FNG and got the name Ceviche because its his favorite Mexican dish.
Closed with prayers for Mile High and our country.
Hold It! — Move It!
set a tabata timer for 20s on, 10s break
3 rounds continuous cycle through 20 positions, holding the position for 20s, then using the 10s to transition. 4th round turns all those hold positions in to movements.
HOLD IT MOVE IT
1) Al Gore Squats
2) Plank Merkins
3) Boat Crunchy Frog
4) Raggedy Anne L Alternate Raggedy Anne
5) Raggedy Anne R
6) Elbow Plank Plank transitions low-high-low-high
7) Crab Touch L Alternate Crab Touch
8) Crab Touch R
9) Squat Twist L Alternate Squat Twist
10) Squat Twist R
11) Super Man “No Angels”
12) Bridge alternate leg up in bridge
13) Lunge L Alternate lunges
14) Lunge R
15) Side Plank L Travoltas L
16) Side Plank R Travoltas R
17) Peeing Dog L Leg Circles L
18) Peeing Dog R Leg Circles R
19) Calf Raise L both leg raises
20) Calf Raise R
Warm Down: 20 SSH, 20 Morroccan Night Club, 20 leg swings
As F3 Toledo celebrated its 3 year anniversary, YHC felt it was the perfect time to launch the newest region in F3 Nation! The Perrysburg and Maumee AO’s are joining forces to become the F3 Black Swamp Region!! Here’s what went down:
Date: May 13, 2020
Time: 0530
Weather: Upper 30’s, partly cloudy skies, minimal wind = Nice!
PAX: Woodstock, Tupac (Respect), Geppetto, El Chapo, Ozzie, Stark, Isoceles, Mayor, Ticket, Bourbon, Danica, Trinity, The Colonel, Mercy, Lonzo, Brita, Bambi, Smokey, Jennay, Bongo, Landslide (Respect), Hannibal, Mile High, Berreta (Hate), Ringo (Hate), Popeyes, Raven, Huffy, Flo (Respect, Respect)
QIC: Klinger
-Welcome
-5 Core Principles
-Mission
-Disclaimer
Warm Up:
SSH x 20 IC
Ski Jumper x 15 IC
Windmill x 10 IC
Cross Country Skier x 15 IC
YHC split the group into 4 teams and PAX stayed with their teams for the entire beatdown. Stations were set up around the parking lot and teams rotated through the stations every 7 minutes.
Station 1: Upper Body, led by Woodstock
-15 Hand Release Merkins, then bear crawl 5 yards to first cone
-10 Merkins, 30 air presses, then bear crawl to next cone
-10 Merkins, 20 resisted bicep curls/arm, then bear crawl to next cone
-10 Merkins, 30 lateral raises, then bear crawl to next cone
*believe there were 2 more sets of 10 Merkins and another exercise but can’t remember what they were!
Station 2: Cardio, led by Stark
-7 burpees followed by suicide run to series of 5 cones covering aproximately 50 yards
-repeat of same with burpees followed by karaoke and running
Station 3: Lower Body, led by Geppetto
-11’s with squats on one end and calf raises on the other
-Lunge walk down and duck walk on the way back
Station 4: Core, led by Flo
-7 core exercises done for 1 minute each: Sit-ups, LBC’s, bridge, superman, and 3 more that YHC can’t remember!
COT
-Had the PAX line up in rows with 6 ft between everyone
-Announcement was made about the formation of F3 Black Swamp
-The Colonel shared some thoughts about F3 in the Toledo area
-Geppetto introduced as Nant’an
-Nameorama (YHC almost forgot!)
-Prayer led by Geppetto
Awesome morning and great to see the excitement for the new Region! Looking forward to many great things from F3 Black Swamp!!
PAX: Bongo, Mercy, Woodstock, TuPac, Lonzo. Virtual: Huckleberry
Q: Isosceles
The Thang: 45 minute beatdown
Run around theatre for warm up
Start Workout, circle up in grassy area
First exercise is “Windmill” Starting position….move, in cadence, exercise start counting
Rocket Squats
Pickle Pounder Merkins
Box Cutters (4 is 1)
Run to Rocky Grass area
Wall Jumps (virtual guys do jump squats)
Decline merkins
Dirty hookups
Next exercise is “21s”, Starting position….move, in super secret ninja cadence, exercise start counting
Punishment is 5 burpees
2 Minute Mediatation on the Bridge (focus on sound)
Run to Pull up Area
Push and Pull Station: ½ guys do australian pull ups and other ½ do merkins, then switch
Stationary Ape Hops
Absolutions (8 count)
High Knees (OYO)
Burpees
Inch Worms (8 count)
21s
Countarama, namarama, 6, announcements, prayers
5/16/20 – Leadership Ruck/Run
Ruckers – Geppetto, Casper, Huffy, Tupac, Flo
Swamp Runners – Jennay, Stark, Shawshank, Dutch, Bourbon
Concept: Shield Lock – Q Source 1.7 – Shared a discussion on leadership in the gloom…
Opened with Mission Statement, 5 Core Principals and Disclaimer. Ruckers and Runners separated ways and met back together at the end. Runners did roughly 5 miles including an off-road stint around 3 Meadows Pond to Bourbon’s dismay and a detriment to his shoes..
Ended with COR, the 6 (Flo), and COT
All the B’s Beatdown
Fitness – Fellowship – Faith
The Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
Cotton/potato pickers
Lap around theater, then 10 burpees and 20 SSH
Mosey with cinder block to station with ledge for dips
Station 1
Round 1 (8 minutes AMRAP)
10 Dirty girl man makers (3 merkins, 3 curls w/block, and 3 presses w/block) and 10 flutter kicks 2 is 1
Round 2 (8 minutes AMRAP)
20 squats w/block, 20 dips, 20 kettle bell swings
Mosey with block to station 2
Station 2
Round 1 (8 minutes AMRAP)
10 super uhauls (curl, press fwd, press up) 10 lt. Dan’s
Round 2 (8 minutes AMRAP)
20 calf raises, 20 LBCs, 20 curls
COT
Smokey was the 6 and told us about his journey and progress he has had since joining F3. He truly motivates all of us.
Ben Cramer was the FNG, and he explained how he and his wife keep having kids and he keeps going to school. So in true F3 Black Swamp fashion he got the name “Dropout.”
Closed with a short prayer.
PAX in attendance:
Woodstock, Bongo, Dropout, Hacksaw, Isosceles, Smokey, Simmons, Mercy, Lonzo Q.
It’s rucking time!
PAX: Mercy, Isoceles, Woodstock, Hacksaw, Simmons, Bongo (Q)
The Thang: Ruck
3.04 miles, average pace 16:00 minutes miles.
5/19/20
Q: Jennay/Mile High
Ruckers: Ringo, Beretta, Popeyes, Flo, Dropout, Woodstock, Gepetto, Huffy
Runners: Jennay, Stark Fossil
Opened with Mission, 5 Core Principals. Ruckers and runners split off to head different direction.
Runners – 5 mile route – Clocktower in Levis Commons and back.
Ruckers – 3 miles, with a pause every 7 minutes for 5 ruck burpees. Did lunges or arm circles at the major intersections, and finished with 1/8 mile of overhead hand claps. Moving pace was <16min/mile.
Met up at the end for socially distant circle and NOR, COR and COT
Q=TuPac
PAX=Huffy, Shawshank, Shakira , Chubbs
Began with Mission and 5 core principles.
The thang
Began with warmups of Chain breakers, Side straddle Hops and squats. Did a lap.
Beatdown took advantage of physical structures for the following in
Round 1
50 calf raises, 50 inclined merkins, 50 box jumps, 50 tricept dips, jog a lap
Round 2
50 calf raises, 50 declined merkins, 50 box jumps, 50 tricept dips, jog a lap
Round 3
25 calf raises, 25 regular merkins, 25 box jumps, 25 tricept dips, jog a lap
Ended with COR, NOR, announcements, and prayer intentions. Prayer was thanks for health, weather, F3 and ability to post. Prayed for first responded, people on front lines and others serving during COVID.
Great seeing Shakira for first time in a long while, Shawshank for second week in a row after long abscense, and Chubbs took a long trip to make it out. Great job. Props to Huffy for leveling up on Merkins and Box Jumps. Well done everyone
Backblast:
PAX posting at the wall:
1) Mile High
2) Hannibal
3) Spaulding
4) Hazmat
5) Stark
6) Lego
7) Van Gogh
8) Meatloaf
9) Huffy
10) Ringo
11) Baretta
12) Popeyes
13) Huckleberry
14) Coconut (Q)
Warm-ups exercises done in cadence
Burpos, Twinkle Toes, Hand-Release Merkins, Plank-dogs
At the end of warm-ups, the last PAX showed up, pushing the group size over 10. As coordinated ahead of time, Stark took 1/2 the PAX down the trail to hood park for parallel beat-down.
The Beatdown:
3 stations were set up at the bottom, middle and top of the stairs. PAX rotated stations in any order (i.e. 1, 2, 3, 1, 2, 3, 2, 3, 1, 2, 1, 3…). At each station was a pair of exercises, performed in the theme of a 21–20 of A and 1 of B, then 19 of A and 2 of B etc.
Station 1: low
– Burpos and Twinkle Toes
Station 2: middle
– Oil Pumps (plank dog alternate) and Aussie Merkins (Air press alternate)
Station 3: top
– Hand-Release Merkins and Dirty Hookups (absolution alternate)
In the time, PAX generally made it to somewhere around 10A/11B, down to maybe 7A/14B.
COT:
Count-o-rama, Name-o-rama.
6 was Lego
F3BlackSwamp Zoom call and Cooler Ruck were announced.
Prayers for PAX’s families and associations lifted up. Multiple children experiencing medical issues no child should face. School ending. Billy Bob. Smoky’s dad.
Shovel Flag was provided by Site Q Hannibal.
Backblast:
PAX posting at the Gauntlet:
1) Mile High
2) Woodstock
3) Gepetto
4) Jennay
5) Dropout
6) Van Gogh
7) Meatloaf
8) Huffy
9) Ringo
10) Baretta
11) Popeyes (Q)
Beatdown:
We have four stations with four exercises each with different transition exercises between them. At the end the circuit you ran and then we completed with sprints together.
6 was Van Gogh
Shovel Flag was provided by Site Q Huffy
5/21/2020
Thursday at the Battlefield
0515-0600
PAX: Lonzo, Dropout, Woodstock, Bongo, Isoceles, Charmin, PAblo, Gepetto, Mercy (Q)
Intro – Mission, core principles, keep your distance, no contact, mask encouraged.
Birthday Bash:
Mercy’s birthday was the following day. His buddy Bluto (who EH’d Mercy) – Bluto birthday was today. Mercy decided to share the pain his mother reminds him about every year. So Mercy attempted to share a fraction of that pain, although I am sure a beatdown could never compare to giving birth.
With the Murph, which we all love to do – it challenges all of us, no matter how many times you’ve done it – 1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run. Weight vest for the beasts.
To finish the Murph in a decent time, one can break it up into rounds, usually 10 or 20 rounds. After completing the Murph in decent time, with the goal of doing it in 1 round, I had the idea of doing the Murph in 5 rounds. I didn’t disclose this directly to the PAX.
The thang:
1. Stretch from head to toe – neck rolls, arm circles, Michael phelps, bend over touch toes (or shins or knees), thigh stretch, calf stretch. Mosey to a bigger part of the parking lot, PAX had at least 10 ft between us.
2. In cadence: 20 hinged rows with cinder block (bend at waist 45 degree angel, bring block to chest), 40 merkins, 60 squats, run 1 lap around theater (.25 miles). Round 1
3. Repeat number 2 (round 2)
4. 1 Round of the Lurb (thanks Coconut) In cadence: 10 absolutions, 20 big boy situps OYO, 30 Lt Dans in cadence. In lieu of running a lap, 15 burpees for those doing the daily burpee challenge.
5. Repeat number 2 (round 3)
6. Repeat Number 2 (round 4)
Fin.
Before #6, the 4th round of Number 2, I let the pax know we would be one round short of a full murph, minus some distance running. It was fun to sneak the majority of the Murph reps on the PAX. The Murph is dreadful.
COR
NOR
The 6 – Charmin
The F3Black Swamp intro meeting on Zoom tonight
Prayer for Smoky’s dad, and Billy Bob’s recovery
Bricks and Balls Beatdown
PAX:
Landslide
Ringo
Mile High
Beretta
Bongo
Woodstock
Lonzo
Tupac
Geppetto
Hannibal
Meatloaf
Huffy (Q)
Its been a long time since I did a back blast but here goes. We started out with what F3 is, the Mission Statement, core values, and the counterama. We did a quick warm up, (side straddle hops, chain breakers, and 10 burpees) and got to work. With 12 was spread out to 2 parking lot islands. We had 2 lines 15 yards apart. On 1 side cinder blocks and on the other basketballs (no sharing). We bear crawled to the cinder blocks and did 16 curl/overhead presses with the cinder blocks and bear crawled to the basketballs and did 1 basketball merkin. We decreased 1 curl press and increased 1 B-Ball Merkin each round. I called it at 6:55 (20 minutes into the work) and we switched up to 20 yards apart 10 Liutenent Dans, broad jumps to the basketballs, 1 Diamond B-Ball Merrkin, shuffle back. We did this till 6:10 and ended in the circle of trust. Did the Counterama / Namerama. Woodstock was the 6.He talked about how he missed the beatdowns due to the Corona Virus Quarantine, and how he needs this group in his life to push and motivate him, and so he can just enjoy the gloom. We went through announcements and prayers and headed on our way. I am honored to lead the PAX today. Even though the beatdown was borderline brutal, everyone pushed it to the best of their ability. Awesome job Brothers!!
PAX- Pablo, Dropout, Lonzo, Mercy
Q- Isosceles
Rucked real close to 4 miles in 58 minutes.
Made it back just in time for Smokey’s beatdown.
Talked about leader characteristics and how they can be strengthened and learned. Of course there was some good mumble chatter to keep thing light. Great discussion with some HIM.
PAX: Isosceles, Mercy, Lonzo, Dropout, Pablo,
Q: Smokey
The thang
TIME to fight the clock
Each of the following exercises we did as many as we could in 5 minutes times.
4x4s
Lt. Dans
Dancing bear
Mountain climbers merkins
Bonnie blairs
BBS/LBCs
Lt. dangers
CPRs
Burpees
after that we circled up for COT and talked about announcements which where black ops in Grand rapids on the 6th, cooler crawl ruck, and memorial day ruck. also prayer request where healing for billybob, dr, nurse, and first responders to be safe as we still deal with the covid stuff and for there safety for the weekend to come, as well as praying for everyone safety over the holiday weekend.
it was an honer to lead these guys this morning
smokey
PAX: Moulan, coppertop, landslide, biggie, Tupac, Stark, jennay, venom, fossil, flo, hazmat, Charmin, Heisenberg, Hannibal, nimbus, meatloaf, Jimmy Dean, huffy, Casper, Woodstock
QiC: Woodstock
3 Fs, Mission, principles, disclaimer, and covid-19 reminders given by YHC.
PAX brought their OWN coupon – blocks, ruck plates, dumbbells, rucks, and sandbags were deployed.
Warmup – SSH, windmill, then:
20 coupon squats (jump squats alt)
10 each leg coupon lunges
10 4 count monkey humpers
10 romanian deadlifts (with coupon).
Split into 3 groups. Each group remained in their area except to run. Each group did each set based on ttimer. Work was rotated through a 5 minute set round and a 4 minute set round.
Set 1 cardio: run around parking lot. Not a sprint, but push.
Set 2 work:
20 merkins
2 burpees
20 coupon rows
2 burpees
20 flutters (2 is 1) with coupon
2 burpees
20 plank jacks.
2 burpees
repeat
Set 3 threshold: suicides with 5 coupon thrusters at baseline – pyramid up and down.
Finished with a COP, including 10 reps (cadence) of absolutions, Starfish situps, squats, American hammers, Merkins, Carolina dry docks, bbsu, and single leg hip bridge (10 each leg).
Moulan was the 6.
Prayed for strength for cancer patients and families, kids this summer, community safety over the weekend.
Awesome 2nd F idea by Stark to hi to Dunkin and parking lot party. 17 socially distanced for that and it was frickin awesome. Saw Coal on the way there and had a good chat.
Men, the Gloom truly belongs to us. Aye!
The best part of your beatdown was the coffeeteria . Well done Woodstock
Leadership Ruck- Passionate Leadership Traits (4)
Welcome
Mission
Principles
Ruckers:
Hazmat
Casper
Jimmy Dean
Meatloaf
Tupac
Flo (Q)
Runners:
Woodstock
Stark
2.5 mile ruck discussing four essential traits needed to become a more passionate leader.
Mile high and his freaking 2-5 lb weight workouts…
Pax: Ringo, Barretta, Popeyes, Woodstock, Bourbon, Mercy, dropout, lonzo, meatloaf, Lavarr Raven, Mile High (Q)
QiC: Mile High
3 rounds (25, 30, then 35), cadence, holding tiny weights the whole time:
toe taps
shoulder press
Ssh (4 count)
Arm circles (front and back)
Chain breakers
Side kicks (2is 1)
Tricep extensions
4 count shoulder taps
After doing each round we ran 1/3 mile.
Cot.
5/16/2020
Q: Chanel
Co-Q: Stark
PAX: Huckleberry, Thai Guy, Ponzi, Nuget, Coconut, Tupac, Geppetto, Dutch, Hannibal, Jennay, Eisenberg, Gypsey, Charmin, Mulan, Flo, Bourbon, Casper, Huffy, Meatloaf, Fossil, Heisenberg,Shawshank
Started the morning off with a large circle, counted off and then divided into two groups to better comply with social distancing. Stark led the second group. We also had a third group join us via Zoom.
A. Follow the Music
Bodies- Burpee everytime you hear Bodies. Squat in between.
Flower- Merkins- Bring Sally down and hold until bring Sally up.
I Get Knocked Down- Chop it until you hear I get knocked down then hit it.
B. 7’s Beatdown
7’s- 6 burpees on one side. Run for 36 seconds (We are taking the Bus) in one direction and then return. Do 1 squat. Then run 36 seconds in one direction and then return. The repeato with 5 burpees. Run again. The 2 squats. Repeato until you get to 1 burpee and 7 squats.
C. Stair Beatdown
Start with 1 rep on each exercise. Go through the set and then repeato until you get to 7 reps
Exercises:
American Hammers- 2 is 1
Imperial Walker- 2 is 1
Big Boy Sit Ups
Jump Squats
D. Daily Double Roll of the Dice Beatdown
Take a roll of the dice. Do you feel lucky, well do ya???
I rolled the dice for the PAX and then asked them a Steelers trivia question. If they got it wrong, the reps on the die doubled.
We finished off the morning with Counto-O-Rama, the Six, and a modified Circle of Trust.
Pax- Huckleberry, TuPac, Hannibal, Charmin, Chubs, and Shawshank
Q- Isosceles
The Thang: 11s
Four corners. Each corner had assortment of exercises. You did two sets of 10, then two sets of 1. Then two set of 9, then two sets of 2. Always adding to 11. Each corner lasted 8 minutes.
(Start at 1 rep, then 2, 3, 4, etc.)”
(Start at 10 reps, then 9, 8, 7 etc.)”
Exercises were:
Smurf Jacks
Burpees
Mike Tysons
Imperial Squat Walkers
Lunges (2 is 1)
Stationary Ape Hops (2 is 1)
Jump Squats
Speed Skaters
Mule Kicks
Mountain Climbers (2 is 1)
LBCs (2 is 1)
Merkins
Squats
Side Straddle Hops
Burpees
American Hammers (2 is 1)
Freddie Mercuries (2 is 1)
Bonnie Blairs
High Knees (4 is 1)
Plank Jacks (2 is 1)
PAX: Isosceles, Mercy, Bongo, Lavar, Lonzo, Patriot
Q: smokey
The thang:
Meal time
it was simple today i had 9 stations around the mall each person had to ruck or run to each one and it was repeato for the whole time of the BD.
Jed’s – 20 Lt. dans
Subway – 20 Pickle pounders
Red robin – 20 SSH
Great american cookie – 20 BBS
Pretzel maker – 20 monkey humpers
Shirley’s popcorn – 20 squats
Beer barrel – 20 burpees
P. F. changs – 20 merkins
Granite city – 20 carolina dry docks
in the COT we talked announcements which where the river x event coming up, the cooler crawl, and and the black ops in Grand rapids on June 6th. After that we closed out prayer praying for the day and that everyone can go about it safely.
as always it was a honer to lead these great men
Smokey
I Am The Wall-rus- The Beatdown (A Tribute to The Beatles) Brought to you from Hannibal the Real Stark Productions in conjunction with Huffy Solutions.
F3 stands for Fitness, Fellowship, and Faith but today it was all about FUN, FUN, FUN!!
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The PAX(16):
Huffy (Q)
Hannibal
Fossil
Lego
Meatloaf
Popeyes
Beretta
Ringo
Huckleberry
Raven
Geppetto
Spaulding
Venom
Woodstock
Jennay
Charmin
We did some side straddle hops, reviewed a few of the exercises broke off into 2 groups of 8 (Half staying at Riverside and half down Penny Lane on a Magical Mystery Tour to Hood Park) for a some Helter Skelter exercises. The Beatdown was:
Station #1 – Come Together (with social distance)
Dips 25 Reps
Ski Jumpers (Twist and Shout) 25 Reps
Step Ups / Box Jumps 25 Reps
Station #2 – The Fool On the Hill
Decline Merkins 25 Reps
Cheerleader Jacks 25 Reps
Incline Merkins 25 Reps
Imperial Walk Down Abby Road to Station #3
Station #3 – Sargent Pepper’s Lonely Hearts Club Band
Burpees 10 Reps
Big Boy Shoulder Press – 5 Presses each Big Boy (Sitting on a Corn Flake) 20 Reps
Rock Stars (Helter Skelter) 10 Each Side
We finished 2.5 to 3 rounds then had to Come Together right Now (at 6:08) over the COT. We did the Counterama / Namerama (Special Guest Ringo was at the Wall). Venom was the 6. Thanks to Jennay for continually encouraging Venom to come out to the Gloom. We went through announcements and prayers.
I wanted to call out 2 PAX; Hannibal lead the Riverside Group while I lead the Group in the Hood (Park) and Meatloaf kept a competitive push though out the beatdown. When I Needed a Little Help From My Friends, I know I can count on the HIM PAX of F3!! Thanks Brothers!!
Q=Tupac
PAX=Huffy, Flo, Raven, Ponzi,Gepetto, Coconut, Isoceles, Charmin, Bongo, Jennay, Fossil, Jimmy Dean
THE THANG
13 PAX came to the virtual Bible Study to continue our series on PSALM 119.
we reviewed some general info on 119,
Author = David
length = longest chapter in the bible, 118 is center of the bible and 117 is shortest chapter
Acrostic = as Coconut pointed out, it is like our ABCs song, each stanza is a letter of the Hebrew alphabet, adn each stanza is 8 lines.
we leaned of David’s passion for God’s word/law and how he aches for the world around him, that the worlds does not have the same desire, passion and follow the law.
Great discussion, Q will attempt to give more time for people to answer, thanks for the honest feedback from RAVEN.
TuPac challenged any PAX going on cooler ruck tomorrow 05/30/20 to pray for the neighborhoods after each stop.
Love you guys
Yacht Rock Beatdown
Date: May 30, 2020
Time: 6:30am to 7:30am
Location: The Fortress – Woodlands Park – Perrysburg, OH
QIC: Geppetto
PAX: 20 total – Bourbon, Stark, Mulan, Heisenberg, Fossil, Tupac, Doubtfire (FNG), Charmin, Huffy, Isosceles, Thai Guy, Hannibal, Biggie, Huckleberry, Geppetto, Venom, Casper, Nimbus, Shawshank, Shakira
Mission and Principles, mostly directed at the FNG:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
Intro/Warm up (in cadence)
(20) 4ct SSH
(15) 4ct Windmills
(10) 4ct Imperial Walkers
(5) 6ct Burpees – Q messed this up. Need to work on it!
The “Thang”:
Split PAX into two equal groups. Bourbon will Q one group. Thanks Bourbon!
When time is called, PAX will switch from parking lot station to grass field station between each round. TAKE YOUR COUPON WITH YOU! You will not use it in the grass, however, take it to avoid coupon sharing.
Church parking lot station:
Round one – If you don’t have a coupon, perform air chest presses
20 reps coupon chest press w/Flutter Kicks, suicide
15 reps coupon chest press w/Flutter Kicks, suicide
10 reps coupon chest press w/Flutter Kicks, suicide
05 reps coupon chest press w/Flutter Kicks, suicide
10 reps coupon chest press w/Flutter Kicks, suicide
15 reps coupon chest press w/Flutter Kicks, suicide
20 reps coupon chest press w/Flutter Kicks, suicide
Repeato if finished before time is called
Round two – If you don’t have a coupon, perform Merkins in place of cinder block curls
20 reps Cinder Block curls, suicide
15 reps squats (no coupon), suicide
10 reps cinder block curls, suicide
05 reps squats (no coupon), suicide
10 reps cinder block curls, suicide
15 reps squats (no coupon), suicide
20 reps cinder block curls, suicide
Repeato if finished before time is called
Round Three – If you don’t have a coupon, perform air presses
20 reps coupon overhead press, suicide
15 reps Bonnie Blairs (2=1, no coupon), suicide
10 reps coupon overhead press, suicide
05 reps Bonnie Blairs (2=1, no coupon), suicide
10 reps coupon overhead press, suicide
15 reps Bonnie Blairs (2=1, no coupon), suicide
20 reps coupon overhead press, suicide
Repeato if finished before time is called
Grass field station:
Descending ladder 10 reps of both exercises perform designated movement to the far cone. Perform 9 reps of each exercise then move back to starting cone. 8 of each, etc. all the way to 1. Finish before time is called? REPEATO starting back at 10!
Round one: Hand release merkins and squats. Movement between cones: Walking lunges
Round two: Merkins and air presses (2=1). Movement between cones: Squat twists
Round three: T-Merkins and absolutions. Movement between cones: Traveling Imperial Walkers
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, Naming of FNG (Doubtfire – stay at home dad) Announcements, and a prayer. Announcements: Cooler crawl ruck today! Monday Murph led by Venom. Prayer- Thanks for a beautiful morning. Prayers to the family and community in Putnam County who lost a five year old boy, prayers to Flo and his family, prayers to the HeIsenberg family on the loss of his brother.
Moleskin/Spreadsheet from the Gloom:
• High 50’s. Sunny. Near perfect morning for a workout.
• Honored to be a part of this group!
• Yacht Rock Playlist:
o I Keep Forgettin’ (Every Time You’re Near), Michael McDonald
o Lido Shuffle, Boz Scaggs
o Peg, Steely Dan
o Caribbean Queen (No More Love On The Run), Billy Ocean
o Ride Like The Wind, Christopher Cross
o Ventura Highway, America
o Reminiscing, Little River Band
o Summer Breeze, Seals & Crofts
o Into The Night – Benny Mardones
o Afternoon Delight – Starland Vocal Band
o Africa – Toto
Leadership Ruck/Run – Distruption (F1)
Date: May 30, 2020
Time: 5:30am to 6:30am
Location: The Fortress – Woodlands Park – Perrysburg, OH
QIC: Geppetto
PAX: 7 total – 5 ruckers – Geppetto, Tupac, Casper, Shakira, Isosceles. Two runners – Bourbon, Shawshank
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
Leadership ruck around Woodlands Park discussion the 1st foundational principle of the F3 QSource – Disruption.
-Leaders influence Movement to Advantage
-Because it induces Movement, leadership causes Disruption
-A great Leader’s legacy is built on love
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, Sharing of the Six (Tupac), and a prayer. Announcements: Cooler crawl ruck today! Prayer- Thanks for a beautiful morning. Prayers to Flo and his family.
Moleskin/Spreadsheet from the Gloom:
• Great discussion this morning centered around Disruption to the status quo and leading with love.
Q was Flo
Pax in attendance:
Casper
Popeyes
Ringo
Hannibal
Hazmat
Raven
Lego
8 Runners demolished the hill at Davis overlook today
Baretta
Spaulding
Dutch
Stark
Coconut (Q)
Landslide
Patriot
Fossil
Men mixed it up with the hill repeats
1st hill–sprint
2nd hill–high knee skip
3rd hill–run backwards
4th hill–fast lunge walk
5th hill–sprint
repeato
At the top, pax dropped for 3 quick burpees before recovery to the bottom of the hill.
Sprint the straightaway to the parking lot and 3 more burpees before heading back out for the next rep. Everyone got after it and made it all the way through the set (and a few to 2 or 3 deep in 2nd set).
Back at the Necropolis parking lot, we topped it off with some form drills and cadence flexibility work.
With the ruckers joined in, count was 16.
Hannibal gave a great 6, celebrating 1 year of F3 yesterday.
Prayer intentions: Boost the Pax in leading from the heart to bring justice, compassion, and stability to our community in this time of unrest. Katelyn. Hazmat’s brother.
Pax: Mercy, Woodstock, Simmons
QiC: Woodstock
Knocked out a solid 3 miles on a new route (so many options!) That took us through sidecut to Jerome Rd and back up to Battlefield.
COT, prayers.
M.S.I. Ruck
Mission
Principles
The Thang:
Rucked 2.8 miles stopping every 5 minutes to do 5 Merkins, 10 Squats & 15 Imperial Walkers (2 is 1). (All with ruck).
Finished strong with a quarter mile jog to COT which was led by Coconut (run Q).
Hannibal was the 6.
Honored to lead 8 HIM.
Pax list on separate post by Coconut.
PAX: Mercy, Lavarr, Simmons, Woodstock.
QiC: Woodstock
The thang,:
Pax arranged themselves in a socially distanced square, and yhc explained the game. F3 cards were in use. Box was the button, and when you were on the button you called out buy in of 20 squats or Merkins. Yhc then dealt one card each. Low card was the exercise and high card was the reps. If a joker was dealt, all exercises were completed as prescribed. If a sprint card was pulled, run sprints and then do high card exercise (figured this out after doing 10 200y sprints).
Did 13+ rounds, well over 120 each squats and Merkins from button buy in alone.
Ended with COT, YHC was the 6:
“I am working on 2020 goals for my 5 Fs: fitness, faith, fellowship, finance, and family. Was struggling with fellowship and family and I found it in a conversation that struck home for me recently. “Making the sacrifice and rarely, if ever feeling appreciated.”
It’s hard to let that go, that yearning for recognition. Work, home, life – we crave it. But what if you take that out? The bitter disappointment and resentment that comes from not getting it? The unnecessary anger.
What if you pour into others with no expectations of a reward or recognition? What if we take pride and joy in helping others, doing for others, and just being “that person”?
It’s not about us – especially as father’s, husband’s and leaders.
It’s time to be abnormal. “Normal” behavior treats kindness as a reaction or a reward based behavior – I respond to good morning with good morning, you scratch my back, etc.
My goal for 2020: Stop expecting a return on kindness. It’s not that kind of investment. It’s an investment into your soul. When your kids see you modeling it, it’s an investment into their souls and hearts. That is love.”
Q – Venom
PAX- Popeyes, Beretta, Ringo, Isosceles, Huffy, Pennywise, Smokie, Montoya, Geppetto, Woodstock, Meatloaf
1 mile
100 of your choice to substitute for pull ups
200 merkins
300 squats
1 mile
Pax: Mercy, Popeyes, Beretta, gepetto, Raven, Ringo, Tupac, meatloaf, Isosceles, Spaulding, Bourbon, Woodstock
QiC Woodstock
2 minutes of Merkins
2 minutes of BBSU
Can we do anything for 8 minutes and 46 seconds?
Run 8:46
America is an idea, a shining beacon of hope and liberty. NOT of promises but of a promise. Not of guaranteed safety but liberty. We didn’t become a great nation by cowering in fear or backing down from challenges, but by stepping into those challenges and facing our fears. We will not overcome today’s issues but hunkering down or hoping for some magic bean from heaven to fix it, nor will it be up to our government to fix. We must be the change. Govt has but one way of effecting change, and that is force. Force is a decent action motivator but is a terrible heart, mind and soul changer.
25 merkins
I don’t know racism, I am not in a group that typically is not discriminated against. I do know anger. Anger comes in 2 varieties – the kind that Burns white hot briefly and goes away like a car crash. For example – 25 thrusters go.
The other kind is the slow burn from a progression of events, actions, interactions, and wrongs done to you. For example:
15 Merkins
Curls 20
Repeat EMOM for 10 minutes
We are not a very diverse group – that is not by choice or design, but by association. What can we do to bring forth change in our communities and our lives? I don’t think any if us are closet racists or bigots, but as a group what can we do to lead the conversations? What can we do to fight isms at home, in our community?
Hold plank for 2:12
(Plan was to do 6″ hold for 2:11, then repeat to equal 8:46)
Cor, nor, 6.
Discussion was engaging and honest. I wish we had recorded the whole thing. Thank you all for being there!
Huffy Hits the Commons – The Beatdown Another Huffy Production
PAX=Floater, Hannibal, Geppetto, Shawshank, Charmin, Tupac, Okay, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We didn’t do a warm-up because we just wanted to get to work of embracing the suck!!
The Beatdown
Station #1
Lunge there / Duck Walk Back 40 Yards
Squats 40 Reps
Sprint (there and back) 40 Yards
Station #2
Merkins (1 is 1) 20 Reps
Decline Merkins (Feet on Step) 20 Reps
Incline Merkins (Hands on Step) 20 Reps
Dips 20 Reps
Station #3
Bicycle (2 is 1) 20 Reps
American Hammers (2 is 1) 20 Reps
Progressive Big Boy Shoulder Press 20 Reps
Plank Jack Shoulder Taps (4 Count) 20 Reps
Repeato (and we all repeated)
We ended with a social distanced Guantanamo with no touching and a lot of running, then held planks to a fifty count while the counter did a Merkin. We ended in the COT and did the c
Counterama / Namerama. Geppetto was the six and gave us his rundown of how F3 impacted his life. Thanks for you constant leadership!! We did announcements and prayed for out troops, emergency responders, those of our fellow Americans who experience prejudice around our country and for peace and cooler heads to prevail. What makes our country stand out and shine is our diverse population helping each other to becoming the the best us we can become and who God created us to be. F3 men, lets show our community what good is and what good does!
Good BB Woodstock, good beatdown, and Great Conversation!
PAX:
Q: Hannibal
Huffy
Popeyes
Beretta
Ringo
Lego
Raven
Chubbs
Casper
Stark
Dutch
Bourbon
Hazmat
Fossil
Geppetto
Warmed up with super secret 21s with a 10 burpee penalty since few missed the stop.
Partner up:
One partner runs up stairs at the Wall or the hill at Hood park.
While that partner runs the other does exercises. Switch exercise when you reach combined counts below.
50 Burpees
100 Jump Squats
200 Merkins
200 Big Boy Situps
100 Dips
50 Lt. Dans
If you finish pick up the six
Circled up for some thoughts and prayers.
Thank you for this day!
Let’s see what you think about this
6/4/2020 0515-0600
PAX:
Jimmy Dean
Woodstock
Isoceles
Mercy
Meatloaf
Dropout
Q:
Bongo
Mission Statement, 5 Core Principles
Warm up (in cadence):
SSH x 10 (4 count)
Mountain Climbers x 10 (4 count)
Q gave direction of the three stations set up around the Pit of Despair.
Grassy Area
Fire Pit
Amphitheater
Round one: 10 reps of exercises
Round two: 20 reps of exercises
PAX were directed to travel between stations by running. Whole session was scheduled as 10 reps per, but Q noticed that some PAX were getting done quickly, so audible was called for change up to 20 reps:
Merkins
Burpees
Squats
Forward lunges (2 is 1)
Backward lunges (2 is 1)
Hand release merkins
Decline Merkins
Tuck Jumps
Absolutions
Plank Shoulder Taps
Glute bridges
Dips
Single Leg Squats (10 per leg)
Calf Raises
10 sec Plank
10 sec Al Gore
10 sec 6” Leg Lift Hold
NOR, COR, 6, COT
Q explained his “surprise” today was that throughout the day, it the PAX completed 2 more miles of running, that with the reps completed, they are all finishers of a Virtual Spartan Sprint.
Jimmy Dean was the 6 today, talked about being EH’d by a podcast by Dredd and OBT, and how F3 helped pull him out of a dark place after the loss of his mother.
Prayers were sent for safety, intelligence, and guidance on how we can be better HIM in these tough times.
Felt great to lead this group of men today! It was my honor.
Til next time, I remain,
Bongo
Pax: Stark, Woodstock, Mercy, FNG, Dropout (Q)
2.3 mile ruck stopping every 7min for exercise (7 reps of each):
– Merkins
-Lt. Dan
-SSH
-Plank Shoulder Taps
-Mt. Climbers
-7 sec Plank
-7 sec Al Gore
Mercy was the 6. FNG was named after the 630 beatdown.
06/06/2020 – BINGO with Bourbon:
Date: 06/06/2020
Time: 6:30 – 7:30 AM
Location: The Fortress (Woodlands Park)
Q: Bourbon
PAX: 17; Meatloaf, Hazmat, Okay, Charmin, Biggie, Spaulding, Hannibal, Heisenberg, Nimbus, TuPac, Geppetto, Doubtfire, Mulan, Flo, Casper, Fossil, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Before we got into the warm-up and beatdown, Q took a few minutes to explain what happened on June 6, 1944 – D-Day – Operation Overlord then asked the PAX to face the flag, kneel and take a few moments of silence to recognize the efforts of the Allied troops that stormed the beaches of Normandy during WWII as the largest seaborne attack to date.
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
o Bourbon threw in an extra challenge – penalty and start over if any PAX uses a noise/slapping of leg on count to assist count. Q was super impressed that all 17 PAX nailed it on their first try! No penalties assessed.
Beatdown:
• BINGO:
o Card deck of bingo cards is shuffled
o Each member of the group is provided a bingo card (double up if more than 25)
o A bingo card is flipped and the corresponding exercise is performed OYO; plank when finished.
50% of PAX must finish the complete reps and count off
Once the 50% PAX number counts, all PAX stop and go to next exercise
o After every 5 cards is flipped, sprint to cones and back 3X by all PAX (50% rule in effect)
o Exercises:
B (1-15) = face value # of BURPEES
I (16-30) = face value # of IMPERIAL SQUAT WALKERS (squat followed by imperial walker)
N (31-45) = addition of # combo of NIPPLE SCRAPER MERKINS (merkin with chest to the ground)
G (46-60) = addition of # combo of GROINERS (Starting from a merkin position, thrust your feet forward, landing outside of each hand. Thrust backwards to original position, repeato)
O (61-75) = addition of # combo of OUTLAWS (Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them); complete the total number for EACH direction (i.e. 61 = 6+1 = 7 outlaws each direction)
o Whoever wins the BINGO round chooses an exercise that the PAX will complete 100 of OYO reps. 50% rule in effect.
• Actual beatdown exercises in order:
o 21 x Side-Straddle Hops (4-count)
o 7 x Groiners
o 9 x Nipple Scraper Merkins
o 10 x Nipple Scraper Merkins
o 9 x Burpees
o 8 x Outlaws (2 is 1)
o 1 x Sprints (to cones and back x3)
o 15 x Burpees
o 13 x Outlaws (2 is 1)
o 2 x Burpees
o 6 x Nipple Scraper Merkins
o 27 x Imperial Squat Walkers
o 1 x Sprints (to cones and back x3)
o 7 x Nipple Scraper Merkins
o 12 x Groiners
o 8 x Nipple Scraper Merkins
o 14 x Outlaws (2 is 1)
o 5 x Burpees
o 1 x Sprints (to cones and back x3)
o 11 x Outlaws (2 is 1)
o 10 x Burpees
o 6 x Groiners
o 8 x Burpees
o 12 x Outlaws (2 is 1)
o 1 x Sprints (to cones and back x3)
o 22 x Imperial Squat Walkers
o 11 x Nipple Scraper Merkins
o 6 x Nipple Scraper Merkins
o 10 x Groiners
o 5 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 7 x Nipple Scraper Merkins
o 4 x Burpees
o 100 x American Hammers (2 is 1)
o 26 x Imperial Squat Walkers
o 11 x Burpees
o 5 x Nipple Scraper Merkins
o 10 x Outlaws (2 is 1)
o 4 x Nipple Scraper Merkins
o 1 x Sprints (to cones and back x3)
o 10 x Outlaws (2 is 1)
o 21 x Imperial Squat Walkers
o 10 x Groiners
o 28 x Imperial Squat Walkers
o 13 x Burpees
• Totals for BINGO exercises:
o 124 x Imperial Squat Walkers
o 100 x American Hammers (2 is 1)
o 78 x Nipple Scraper Merkins
o 78 x Outlaws (2 is 1)
o 77 x Burpees
o 45 x Groiners
o 21 x Side-Straddle Hops (4-count)
o 6 x Sprints (to cones and back x3)
Count-O-Rama and Name-O-Rama
Learn about the 6th: Spaulding.
Announcements
COT / Prayers and Intentions
Leadership Ruck BB
Topic 3.12 Courage
Pax
Geppetto
Hazmat
Casper
Tupac
Flo (Q)
Mission
Principles
The Thang
Rucked 3.0 miles while discussing Q Source Topic 3.12 Courage
“A HIM takes the DRP because he is Committed to the Get Right. He is a man who Lives Right and as a result is able to Lead Right through the lifetime Practice of Virtuous Leadership. He is Durable, a Servant whose life is a beacon of Truth and Wisdom to those lost within our fallen and fearful world. He lives in Relational Rhythm with his Concentrica and is in close contact with his Creator, assured that his path is true and his future secure.“
QIC – Stark
PAX – Dropout, Woodstock, Wall-e, Landslide, Huckleberry, Mercy, Tom “TriFroce” __?___. Triforce Ehed by Dropout
Indigenous People Run to Fallen Timbers Monument.
Sealed with a Kiss
Approx half mile course setup with 5 cones for rep stations. Two sprint sections also laid out.
1.) 13 Burpees at Start Line Cone
Run Lap Course
10 Kris Kross Merkins at Each cone around lap
Sprint Hill Section, Sprint 100 yard section
2.) 13 burpees at Start line Cone
Run Lap Course
10 Air Squats at Each cone around lap
Skip (as in jump, not pass by) Hill Section, Sprint 100 yard section
3.) 13 burpees at Start line Cone
Run Lap Course
10 Mountain Climbers (2 is 1)
Run Hill Section Backwards, Sprint 100 yard section
Mosey Back to Start.
Approx 4 miles of nonstop station work.
COR, NOR, Mercy was the six. Lots of prayers and thoughts for our racially fueled emotions as a nation. Give us patience and understanding to be the leaders we are called to be. Whether it is in a small way by being polite when we drive or go through the grocery store or in a bigger way.
Always an Honor
Always my Pleasure
~Stark
Feeling Rucky……Punk!
The PAX:
Ruck- Casper, Ponzi, Meatloaf, Okay, Lego, Geppetto, Raven, Hazmat, Peach (FNG), Coal, Ringo, Popeyes, Huffy (Ruck Q)
Run – Jennay (Run Q), Spaulding, Patriot, Fossil,Woodstock, Gypsy.
Started out in the COT. We had an FNG (Andrew Lee) Went over the usual-
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
The ruckers went through Fort Meigs, across the bridge and did some tow path before we returned. Did about 3 miles, 6 PTs for 60 Ruck Squats and 75 ruck Merkins.
Ended in the COT combined with the runners. Spaulding was the 6 and talked about making it another running another 1000 miles this year and how F3 motivates him. Next we brought the FNG in and named him Peach (League Of Their Own reference). Announcements: Geppetto’s 2 year anniversary. We did 20 Merkins to celebrate. WE ended in prayer thankful for the ability to get out with F3.
It was an awesome honor to have fun with a great group of HIMs while trying to beat them down. Thanks for the opportunity and the trust to execute!!
PAX: Jennay, Huffy, Casper, Stark, Raven, Dutch, Venom, OK, Woodstock
QiC: Woodstock
Rucks/Vests required.
Move out from parking lot down path by ball fields doing IP style ruck the whole way (fast paced, tread style – dont wait for back to front, peel off and move). At YHC discretion, stop and do 20 ruck merkins, 20 ruck squats, then hold plank for 6. (completed about 8-10 stops total for the beatdown, total of 160-200 merkins and squats)). At parking lot, rucked off for 40 parking lot sprint, 20 merkins/20 squats, sprint back to ruck, 20 ruck swings and 20 rucks rows. Ruck back on, move out and repeat. At big hill, run up the hill for merkins and squats, down the hill for swings and rows, move out. at parking lot, sprint/merkin & squat/sprint/swings and rucks. Finished with 32 ruck overhead in cadence flutter kicks for Jennay’s birthday.
Weather: perfect.
Ended with a COT.
A Tribute to the A-Team!
6/10/20
FoD
PAX:
Hannibal
Mercy
Woodstock
Bourbon
Popeyes
Ringo
Beretta
Levar
Lonzo
Tupac
Meatloaf
Bongo
Landslide
OK
Peach
Q: Raven
The Thang:
Mission
5 Principles
Started with shout outs to our F3 Black Swamp leadership team and explained each exercise and why it was selected.
The work was broken up into 3 stations.
***Station 1
-Plank for a 50 count
-American Hammers 50 (2 is 1)
-Burpees 50
-Flutter Kicks 50 (4 is 1)
***Station 2
-Partner Work (1st partner completes a movement while the 2nd does work. Count is cumulative until the partners combine for the goal count.
Movement = Bear Crawls / Crawl Bears from cone to cone.
-Diamond Merkins 50
-Lt. Dans 50
-LBCs 100
***Station 3
ROOSTERS!! (400m sprints 4 times with 20-30 seconds rest between each.)
Spreadsheets from the Gloom:
When I first heard that we were going to Starfish and become our own F3 region, I was excited for the opportunity that it would create. Then, when I heard who the HIM were that are to make up our leadership team, I was elated!!!
I couldn’t think of a better group to lead us into the future!! I put together this beatdown to pay homage to those HIM. The HIM of F3 have created a desire in me to strive to be better. I fully believe in the idea that Iron Sharpens Iron. It’s truth and it’s Biblical. Each of these men who make up our leadership team have had an influence on me, wether they know it or not, and I am grateful.
It was an honor to lead this morning, thank you.
SYITG,
Raven.
#ISI
Q – Charmin
Episode V: Charmin Strikes Back, Plyometrics
PAX –
Tupac
Floater
Chanel
Huffy
Hannibal
Shawshank
OK
Warm-up
25 side straddle hops
20 windmill
10 each side, touch ground, one leg back (balance)
Ab-Ripper X (25 moves each)
1. In-and-Outs
2. Bicycles
3. Crunchy Fog
4. Cross-Leg/Wide-Leg Sit-Up
5. Fifer Scissors
6. Hip Rock and Raise
7. V-Up Roll-Up
8. Oblique V-Up (x2)
9. Leg Climb (x2)
10. American Hammer
11. Supermans (pulse up)
STATION 1 : 7MIN
30 SECONDS EACH – 2 ROUNDS
1. HIGH KNEES
2. JUMPING LUNGES (option step back in walking lunge)
3. MOUNTAIN CLIMBERS
4. PLANK – pull knees across to opposite elbow
5. PLANK – PULL KNEE TO SAME ELBOW (SPIDERMAN)
6. SUPERMANS
7. BIG BOY SITUPS
STATION 2: 7MIN
30 SECONDS EACH – 2 ROUNDS
1. SQUAT JUMPS
2. IMPERIAL WALKERS
3. BURPEES
4. JABS
5. MERKINS
6. DIAMOND MERKINS
7. INCLINE MERKINS
8. DECLINE MERKINS
STATION 3: 7MIN
30 SECONDS EACH – 2 ROUNDS
1. PICKLE POUNDERS
2. MONKEY HUMPERS
3. REACH SKATERS
4. WIDE LEG SQUAT (toes out)
5. SIDE LUNGE
6. LAY ON SIDE, LIFT BOTTOM LEG
(upper leg bent)
BONUS ROUND – 3min
1. KNEE JUMPS
2. 2 BURPEE w/ TOE TOUCH
3. ANIMAL FLOW (kick bottom leg out break dance move)
Q = Tupac
PAX = Bongo, Patriot, Mercy
As always, began with Mission Statement and 5 Core principles and disclaimer
WARMUP
21s and chain breakers. Perfect synchronicity on the 21s. So proud of BlackSwamp. We rock.
THE THANG
We did a ladder type beatdown. Each round = number of reps for that round,
ex: Rnd 1 = 1 rep, Rnd 2 = 2 reps, Rnd 3 = 3 reps, etc.
The work was as follows, but with each round, the previous rounds were added. PS, NO ONE FINISHED, IF YOU THINK YOU CAN FINISH, COME OUT ON 06/20/20 AND SHOW YOUR STUFF. Repeato with a few extra minutes (60 minutes vs 45 minutes)
Rnd 1. Lap
Rnd 2. Bear crawl + all previous Rounds
Rnd 3. Diamond Merkins + all previous Rounds
Rnd 4. Surrenders + all previous Rounds
Rnd 5. Burpies + all previous Rounds
Rnd 6. Lt Dans + all previous Rounds
Rnd 7. Absolutions + all previous Rounds
Rnd 8. Military Merkins + all previous Rounds
Rnd 9. Donkey kicks + all previous Rounds
Rnd 10. Big Boy Situps + all previous Rounds
Rnd 11. Box Jumps + all previous Rounds
Rnd 12. Tricep dips (4 is 1) + all previous Rounds
Rnd 13. Bonus Round, 13 of all exercises.
Ended with COR, NOR, know the 6 (Patriot), Announcements and Prayer. Q went on a rant about personal opinion on what is happening in our country. Details not shared here, if you wanted to hear, you should have shown up. ;-). God bless F3, the PAX members and our country.
PAX – Doubtfire, Heisenberg, Mulan, Fossil, Stark, Nimbus, Ellis (FNG), Charmin, Huckleberry, Raven, Biggie, Casper, Peach, Hazmat, Coconut
Q – Isosceles
Awesome share as the 6 Fossil. I loved how you shared how F3 has been a constant positive in your life. Ellis, it was great to hear your story about your family and I know you will where the name Ellis well!
The Thang:
4 Rounds:
R1 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Ape Hops, Karoke
R1 ends
R2 starts, 16 Turkish Get ups, 200 yard sprint, 100 yard movements = Butt Kickers, Backwards Run
R2 ends
R3 starts, 10 Turkish Get ups, 200 yard sprint, 100 yard movements = Bear Crawl, Skip
R3 ends
R4 starts, 10 Slow Turkish Get ups (reverse order, hold different poses), 100 yard movements = Mosey, Broad Jump Burpees
R4 ends,
Start COT
End
Turkish Get Up, 12 count exercise,
1 = Come up off back, elbow on ground
2 = Up off elbow to hand
3 = Hip pop
4 = Kick foot through, knee to ground
5 = Straighten Core, hand off ground
6 = Stand up
Same thing in reverse
7 = Lung to knee
8 = Hand to ground
9 = Kick foot through, heel to ground
10 = Sit on 6
11 = Down to elbow
12 = Flat on back
F3
Q:Rob “Simmons” Barce
6/13/20 @ 6:30 Battlefield
Pax:
Dropout
Bongo
Mercy
Magic Jack
Woodstock
Tai Guy
Lavar
2 Pac
Dutch
Q: Simmons
Warmup: Run around the Theater
Beardown:
8 min push up Tabata 20 on 20 off
3 mins Run/cardio alternating sprints
Cinder Block work Tabata;
5mins – Curls 30 on 30 off
5mins – tricep extensions30/30
5mins – over head press 30/30
4mins Block jump 30/30 (over the block back and forth)
3 mins block squats. 30/30 hold the block while doing squats
3 min Man Maker Burpbees 30/30
3mins absolutions 30/30
It was a beautiful morning only trumped by the quality of the company. Enjoyed my 2nd Q and can’t wait to cook something else up that hurts the next day
F3
Q:Rob “Simmons” Brace
6/13/20 @ 6:30 Battlefield
Pax:
Dropout
Bongo
Mercy
Magic Jack
Woodstock
Tai Guy
Lavar
2 Pac
Dutch
Q: Simmons
Warmup: Run around the Theater
Beardown:
8 min push up Tabata 20 on 20 off
3 mins Run/cardio alternating sprints
Cinder Block work Tabata;
5mins – Curls 30 on 30 off
5mins – tricep extensions30/30
5mins – over head press 30/30
4mins Block jump 30/30 (over the block back and forth)
3 mins block squats. 30/30 hold the block while doing squats
3 min Man Maker Burpbees 30/30
3mins absolutions 30/30
It was a beautiful morning only trumped by the quality of the company. Enjoyed my 2nd Q and can’t wait to cook something else up that hurts the next day
06/15/2020 – Monday Success:
Date: 06/15/2020
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 15, Ringo, Mile High, Beretta, Huffy, Casper, Lavar, Geppetto, Raven, Meatloaf, Hannibal, Montoya, Peach, Jennay, Popeyes, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Started with 88 side-straddle hops (4-count) in cadence to celebrate Casper and Hannibal’s birthdays.
Beatdown:
• Mosey from parking lot to base of hill
• Jacob’s Ladder workout:
o Performed OYO (on your own); this is you against you to build your own endurance and grow stronger
o Climb the ladder to 7 and then descend back down to 1 (as time allows)
o Example: 1 = 1 hill sprint up, 1 burpee at top, sprint down; 2 = 2 hill sprints, at the top of the hill on second sprint, 2 burpees at top, sprint down.
o In between each ladder step, you are to walk to the midpoint of the soccer field and back to lower your heart rate and recover
• Mosey back to Gauntlet base
Count-O-Rama and Name-O-Rama
Sixth in the middle was Lavar
Announcements
COT / Prayers and Intentions
Ruck at the Battlefield
6/13/2020
0530
Tupac, Dropout, Dutch, Simmons, Magic Jack, Woodstock, Bongo, Mercy (Q).
Google Chrome wants to auto correct Tupac to Teacup. That’s a fun new name.
An out and back ruck, preceded by the principles and mission. Took a semi muddy trail from Fallen Timbers onto the Cannonball trail, connected to the north fork, and went awhile until it was time to turn around. Bongo wore a sleeveless hoody, and that was the most interesting piece of clothing on the ruck. Who needs a hood but no sleeves? Also, the PAX observed that the paved trail, which used to be train tracks to Wabash, IN, was striped and lined, with double yellow at times. No motor vehicles are allowed on the trail, but it was interesting to see no passing, according to the markings. Unsure if runners and cyclists really follow those.
A great time, simple ruck, at a brisk pace. Don’t need any coupons to slow us down while we stack miles for RiverX.
Ended in COT, Woodstock the 6.
QIC – Stark
PAX – Landslide, Hannibal, Charmin, Geppetto, Beretta, Mile High, Chubs, Hazmat, Peach, Lego, Spaulding, Popeyes, Raven, Fossil
Used both ends of the scenic Wall AO. Setup a 5 station route between Hood Park and Riverside Park. Each Station had 4 wrokouts on them. Perform ONLY 1 workout at a time then move to next station. This was a about a 3/4 mile course. If you performed all 4 lap you would complete the virtual Spartan Sprint….except these are F3 boys so we upped the ante a bit. All reps were suppposed to be only 10 per exercise. We did the following instead.
Station 1
20 Sec Plank
20 Mountain Climbers (2 is 1)
40 SSH
20 Air Squats
Station 2
10 Forward Lunges Per Side
10 Reverse Lunges Per side
10 Tuck Jumps
10 Knee Slap Mountain Climbers Per side
Station 3
10 Single Leg Squats Per Side
40 Calf Raises
10 Burpees
20 Sec Squat Hold
Station 4
20 Sec Hollow Hold
20 Plank Up Downs
20 HRMerkins
20 Glute Bridges
Station 5
20 Declined Merkins
40 Dips
20 Merkins
20 Plank Shoulder Taps Per Side
Only being able to do one exercise per station and then run to next station made the DISTANCE the hardest part of this workout. You had to move with purpose from station to station if you wanted to complete in 35-40 mins….and a few did! All PAX pushed and never stopped.
COR, NOR, Mile High was the 6 and left a strong message as he was recently deployed, thankfully for only a short week, to our nation’s capital in response to the racial tensions our country is facing. His message was one of thanks, knowing he could go do his job and we F3 Brothers would be holding down the wall with his sons.
Be Kind. Be Patient. Share a Smile. With EVERYONE
Always an Honor
Always My Pleasure
~Stark
Leadership Ruck–Thinking Fast and Slow
Flo, Isosceles, Coconut, HazMat, Casper (Q)
QIC – Stark
PAX – Meatloaf, Mercy, Lavar, Bourbon , Woodstock, Boys II Men, Popeyes, Ringo, Landslide, Huckleberry, Peach, Beretta, Mile High, TuPac, Wicked
Paula Abdul2 Steps forward, 1 Step Back
Started with a little cadence of 8 Count Body builders and Imperial Squat Walkers to get PAX warmed up for the movements to come in the main event.
The Thang –
2 Tracks of 7 Cones. Track one spaced Approx 20 Yards apart down parking lot lines. Track 2 (shorter track) spaced approx. 15 yards apart. This Allows for 5 stops. Each round you move ahead 2 cones and perform exercise ONE and then move back one set of cones and perform exercise TWO. Then up 2 cones, and back one…so on.
Round 1.) Long Track – Movement was running between cones.
Exercise 1 on the forward movement – 8 Count Body Builders – 5 reps at each stop
Exercise 2 on the backwards movement – Absolutions – 5 reps at each stop
Hold plank until all PAX finish
Suicide Sprint All the way back to start
Round 2.) Short Track. Movement was Bear Crawls forward and Crawl Bears back
Exercise 1 on the forward movement – Merkins – 20 reps at each stop
Exercise 2 on the backwards movement – Supermans – 20 reps at each stop
Hold Plank until all PAX finish
Suicide Sprint All the way back to start
Round 3.) Long Track. Movement was High Skipping
Exercise 1 on the forward movement – Bonnie Blairs – 20 reps at each stop
Exercise 2 on the backwards movement – Imperial Squat Walkers – 20 reps at each stop (Each Squat is 1)
Hold Plank until all PAX finish
Suicide Sprint All the way back to start
Bonus Round 4.) CORE on Long Track. Had enough time for a quick round. Movement was running between cones
Exercise 1 on the forward movement – Freddy Mercury’s – 20 reps at each stop
Exercise 2 on the backwards movement – Plank Jacks – 20 reps at each stop
COR, NOR, and totally coincidentally the 6 was Boys II Men. Shared some great info on a charity he started called the Program Inc. Many prayers for the social struggles we are facing in our community today. Prayers for the family of the young boy who passed from Raven’s school recently. Prayers for understanding and patience and the strength to ask for help.
Always an Honor
Always My Pleasure
~Stark
3 Fs, Mission, Principles covered by ISO.
12 PAX: Mile High, Van Gogh, Wicked, Bourbon, Coconut, Spaulding, Stark, Landslide, Patriot, Dutch, Fossil, and Woodstock (QiC)
Brief warmup stretch and YHC talking about the plan to attempt a large, diverse pace group Fartlek. YHC explained what a fartlek run is and how it can be beneficial. Coconut led an easy warmup run to Ft Meigs School/Rivercrest Park, where we circled and YHC went over the plan. YHC clocked a a little over 2.75 miles on the fartlek, 1.25 to the school and 1,25 back, and then some bonus laps. Total of 5.86 miles, near training pace, and a 7:06 mile in there to boot.
For those reading and not sure what a Fartlek is – it is a mixed pace interval run of random distances designed to incorporate high intensity work and muscle confusion. This is an alternative to a fixed interval/stride workout. For example, we warmed up for 1.25 miles, then YHC picked 2 points (start point was a telephone pole, end point was where the walking path crossed a driveway) approx 100Y apart, and PAX all push hard for that distance. You then dial it down to a walk/jog for a bit, then pick back up to a run, then YHC picked the next start/stop points for a sprint. The distances you pick should vary – 40 yards, 400 yards, 100 yards, etc. sprints are all in, and recovery is important – you should be seeing your HR spike in the top end of zone 5 (180+) and then try and use the walking/jog to recover to the 130-140 range (or lower) before picking back up the run. Run should hold the HR at that 130-140 range throughout, and then sprints take it back to the top. Fartleks really help with VO2 max training and endurance training in general as you can really pile on the pain.
Target total pace EVEN WITH RECOVERY should be at or below your normal training pace, otherwise you are not pushing your sprints hard enough or long enough, or you are taking longer to recover. Try and keep pushing on these!
I encourage all run Q’s to really get nasty on run Q’s – a flat run now and then is ok, but you can do more!
Closed out in the COT with the ruckers. Beautiful day, great group, hard push.
7 other men joined my for my continued B-day celebration where exercises were done in 45 reps.
Q: Hannibal
Tupac
Charmin
Huckleberry
Shawshank
Meatloaf
isosceles
Huffy
Started with opening circle, including count, mission and principles.
Warm up of 45 in cadence SSHs
Then over to the field for the work.
45 Merkins
Backpedal to the cones and back
45 American Hammers
Karaoke down and back
45 Carolina Dry Docks
High knee down and back
45 Squats
Bear crawl down and back
45 Burpees
Sprint down and back
Repeato (Most finished 2 rounds)
Circle up for a 45 count plank, and a 45 count Glute bridge.
Count-o-rama, Name-o-rama, 6, announcements, prayer.
2nd F at Te’Kela
Thursday DRP
Date: June 18, 2020
Time: 5:30am to 6:15am
Location: The Battlefield – The Shops at Fallen Timbers – Maumee, OH
QIC: Geppetto
PAX: 7 total – Geppetto, Casper, Isosceles, Raven, Woodstock, Mercy, Montoya
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Credo: Leave no man behind but leave no man where you found him
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
The Thang:
Warmup in cadence:
SSH x 20
Imperial Walker x 15
Cross Country Skier x 15
Butt Kicks x 20
7 stations, 7 reps at each station. Focus on proper form.
-Round 1: Squats
-Round 2: Flutter Kicks
-Round 3: Burpees
-Round 4: Lunges
-Round 5: Sit-ups
-Round 6: Merkins
-Round 7: Jump Squats (Did not complete Round 7)
-Countorama: 7
-Nameorama
-Know the 6: Montoya
-Announcements: July 4th Convergence. Grand Rapids Saturday beatdowns are off to a great start.
-BOM: YHC led the PAX and read the following poem:
The Power of “I”
I WILL DO MORE
I am only one, but I am one.
I cannot do everything, but I can do something.
And what I can do, I ought to do.
And what I ought to do, by the grace of God, I will do.
I will do more than belong…I will participate.
I will do more than care…I will help.
I will do more than believe…I will practice.
I will do more than be fair…I will be kind.
I will do more than dream…I will work.
I will do more than teach…I will inspire.
I will do more than earn…I will enrich.
I will do more than give…I will serve.
I will do more than live…I will grow.
I will do more than talk…I will act.
I will be more than good…I will be good for something.
– Anonymous
Spreadsheets from the Gloom: Thanks for the opportunity to stand in front of this great group of men, Isosceles! Had a few late comers, had a few fartsackers. The HIM who posted started their day off with a win! Great to see the PAX encouraging and motivating each other to muscle through the exercises.
PAX- Hazmat, Meatloaf, Coal, Peach, Lego, Bongo, Huffy, Hannibal, Charmin, Jennay, Geppetto, Raven
Q- Isosceles
Ruck to the wall and back. Did 10 Turkish get ups at the wall with ruck sack as weight. Also held a discussion in pairs about what we can do to help our community address racism.
Perfect morning for a beatdown. We had 12 PAX:Bourbon, Hannibal, Charmin, Wicked, Coconut, Coal, Peach, Popeyes, Meatloaf, Fossil, Ringo, Huffy (Q).
We started in the circle of trust. Went over the usual-
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
We broke up into 6 teams of 2 and split off to the 6 different stations. The Beatdown was “a Typical Huffy Beatdown” :
Station #1 (at the meeting area)
A Burpees 15 Reps
B American Hammers 20 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Grassy Hill Side near the cross walk
Station #2
A Superman Merkins 20 Reps
B Big Boy Shoulder Press (Progressive Count) 20 Reps
Lunge to the Corner near the steps
Station #3
A Decline Merkins 25 Reps
B Calf Raise Jump Squats 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Austrailian Push Ups 25 Reps
B Incline Close Grip Merkins (on the bar) 45 Reps
Run to the Docks at Hood Park
Station #5
A Dips 45 Reps
B Leg Lifts 25 Reps
Run Up The Hill to the grassy area neat Commodore Perry
Station #6
A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
B Merkins (Head Down Hill for Added Difficulty) 45 Reps
Run down the hill then to the Station #1 at Riverside
Repeato
Everyone busted tail and got through each station at least once. I had teamed up with Coconut and he pushed me the whole way.
We held plank until everyone got to the cot the counted to 45 as the counter did a merkin. Recovered and did the Counterama / Namerama. Fossil was our 6. He told us about how he came back for the fellowship and faith of F3. Fossil is in the double respect category but in my opinion could run circles around most of us young whipper-snappers. The group, including myself, is blessed to have you in all 3 of the F3 elements. We prayer and finished up. Another blessed morning. Thanks you PAX for making the beatdown awesome!!
FOR THOSE ABOUT TO RUCK, WE SALUTE YOU
Per Run/ Pre Ruck
Q = Tupac
PAX = Wally, Woodstock, Landslide (runners) Bongo, Simmons, Mercy
As always, began with Mission Statement and 5 Core principles and disclaimer
Not much to mention, ruckers and runners went their separate ways. While rucking, we say a bright yellow shirt slip behind a dumpster. It would appear respect might grab a nap, splash some water and job back appearing to put in some real work. Not Judging, just circumstantial evidence.
Ruck included several PT breaks. This seemed to have an effect of shutting Simmons up for about 5 minutes. He started to speak, so Q decided more PT was required. Simmons stared down the Q the entire time, but the Q, being a veteran did not acknowledge the stares. Over 2 miles put in with the PT. Runners did crazy mileage. Great job to all.
COT and NOR saved till after the beatdown.
BACK BY NOT SO POPULAR DEMAND
Q = Tupac
PAX = FNG (OPEC), Simmons, Mercy, Woodstock, Landslide, Bongo,
As always, began with Mission Statement and 5 Core principles and disclaimer
WARMUP
Imperial Squat Walkers and 21s. Perfect synchronicity on the 21s. So proud of BlackSwamp. We rock.
THE THANG
We did a ladder type beatdown. Each round = number of reps for that round,
ex: Rnd 1 = 1 rep, Rnd 2 = 2 reps, Rnd 3 = 3 reps, etc.
The work was as follows, but with each round, the previous rounds were added. PS, NO ONE FINISHED but tremendous work put in by every individual
Rnd 1. Lap
Rnd 2. Bear crawl + all previous Rounds
Rnd 3. Diamond Merkins + all previous Rounds
Rnd 4. Surrenders + all previous Rounds
Rnd 5. Burpies + all previous Rounds
Rnd 6. Lt Dans + all previous Rounds
Rnd 7. Absolutions + all previous Rounds
Rnd 8. Military Merkins + all previous Rounds
Rnd 9. Donkey kicks + all previous Rounds
Rnd 10. Big Boy Situps + all previous Rounds
Rnd 11. Box Jumps + all previous Rounds
Rnd 12. Tricep dips (4 is 1) + all previous Rounds
Rnd 13. Bonus Round, 13 of all exercises.
Ended with COR, NOR, know the 6 (Mercy), and name the FNG. Welcome to OPEC. Serious work by OPEC, he may not need F3 for the fitness (he is very fit, I hope you were challenged), but he needs it for EVERYTHING ELSE F3 has to offer. Announcements and Prayer. Q spoke about making an impact. If we impact our community, we impact Toledo. Toledo can Impact OH, OH the nation and the nation the world. Change BEGINS HERE, with each of us. God bless F3, the PAX members and our country.
Ruckers:
Meatloaf
Coconut
HazMat
Casper
Runners:
Stark
Spaulding
Jennay
Two Options
Date: June 22, 2020
Time: 5:30am to 6:15am
Location: The Gauntlet – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: 11 total – Geppetto, Raven, Montoya, Hannibal, Peach, Mile High, Popeyes, Huffy, Charmin, Ringo, Beretta
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith – believe in something bigger than yourself
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Credo: Leave no man behind but leave no man where you found him
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warmup:
Jog to sled hill
The Thang:
Six stations in rotation on repeato
Station one at bottom of hill: (5) absolutions then bear crawl up hill
Station two at top of hill: (10) burpees then crawl bear down hill
Stations three through six are marked by cones at the “corners” of the running track
Station three: (15) Imperial Squat Walkers
Station four: (20) Hand Release Merkins
Station five (25) Big Boy Sit Ups
Station six (30) Calf Raises on curb
-Countorama: 11
-Nameorama
-Know the 6: Peach – Likes the accountability. Better than going to a gym. Good workout. Got his name from A League of Their Own and because he played baseball in college.
-Announcements: Continue to support Grand Rapids mustard seed. July 4th Convergence at Fortress.
-BOM: Prayers for fathers, for this beautiful day and for the men of this group
Spreadsheets from the Gloom: 65 and rainy. Great to start the day with a win by getting wet, dirty and out of our comfort zones this morning. Honor to lead this group.
06/23/2020 Backblast
PAX out for a run:
Buttermaker
Landslide
Mile High
Woodstock
Spaulding
Stark
Coconut (Q)
PAX out for a bike ride (?!)
Isosceles
Jennay
Run consisted of a jaunt through the neighborhoods between Ft. Meigs and Rivercrest park, visiting all cul-de-sacs at up-tempo pace. There are some long cul-de-sacs there!
Coal (ruck) was the 6 in COT.
Between Run/Ruck/Bike, 21 PAX in total.
Q Ok
Huckleberry
Dutch
Chubbs
Huffy
Tupac
Thai Guy
Dr.Banana
Hannibal
Charmin
Shawshank
The Thang
Deck of F3 cards 2 full rounds abs @ the end.
The Up 10 Ruck
Pax:
Hannibal
Meatloaf
Geppetto
Coal
Raven
Peach
Patriot
Popeyes
Ringo
Casper
Lego
Flo (Q)
Mission
Principles
The Thang
Rucked 3 miles up & down six hills. All while adding an extra 10 lbs in everyone’s rucksack. (Hence the Up 10 Ruck title.)
06/24/2020 – Easy Peasy:
Date: 06/24/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 15 PAX – Dutch, Popeyes, Isosceles, Meatloaf, Bongo, Ringo, Beretta, Mile High, Coconut, Spaulding, Woodstock, Peach, Thai Guy, Huckleberry, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Took three attempts, but the PAX finally got it.
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 8 reps of the exercise
• PAX sprint to second cone and perform 8 reps of the exercise
• PAX sprint to third cone and perform 8 reps of the exercise
• PAX sprint to end line and plank until all PAX are planking
• PAX sprint back to start line and plank until all PAX are planking (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Diamond Merkins
o Lt. Dans
Count-O-Rama and Name-O-Rama
Learn about the 6: Ringo.
Announcements.
COT / Prayers and Intentions.
QIC – Stark
PAX – Patriot, Nimbus, Casper, Huckleberry, Spaulding, Peach, Wipers, Coconut, Fossil, Hazmat, Doubtfire, Jennay
The Thang
Escalating Burpee Mountain – 1min of burpees, 15 seconds of rest. Goal to get at least 12 reps of each. Nearly 12 straight minutes of burpees!
1.) Burpee No Merkin
2.) Burpee
3.) Squat Thrust Burpee
4.) 8 Count Body Builder
5.) Mountain Climber Burpee
6.) Side Kick Through Burpee
7.) Frog Hop Burpee
8.) Donkey Kick Burpee
9.) Frog Hop Crawl Bear Burpee
10.) Triple Sky Fall Burpee
NASCAR Nasties
Pit row made up of cones to keep teams of two separated. One partner performs 7 reps of 3 exercises on repeato while other partner runs 1/4 mile loop at Fortress.
10 min rounds
1.) HR Kriss Kross Merkins, Plank Tucks, Supermans
2.) V-Ups, Knee Slap Mountain Climbers, Box Cutters
3.) Never Surrenders, Jump Squats, Monkey Humpers
COR, NOR, Peach was the six. I just love “randomly” selecting the 6. Peach has only been in the group for about 2 weeks but I don’t think he has missed a beatdown. Great to hear from a new guy and his perspective. Prayers for more patience and understanding in the world. Especially the Father’s and their 2.0s for this Father’s Day weekend.
Always an Honor
Always My Pleasure
~Stark
PAX – Lonzo, Jimmy Dean, Landslide, Splinter(Charlotte), Gepetto, Lavar, Isosceles, Charmin, Tupac, Mercy, Bongo
Q – Dropout
Lavar was the 6 and identified how great it is to be a part of this group and the encouragement it brings. I second that Lavar!
Prayer Requests for Bongo’s sister-in-law (breast cancer) and Dropout’s wife (labor and delivery).
The Thang:
-Warm-up: SSH in cadence/Lap around theater
-Bearpee Relays
-Bobby Hurley
-LBFC
-Jackhammers
-Floyd Mayweathers
-J Los
-Wave of Merkins
-Pickle Pointers and Pounders
-2 Laps around theater
COT
End
Honored to lead this most excellent group of 15 PAX this morning:
Bourbon
Dutch
Mile High
Hannibal
Stark
Thai Guy
Meatloaf
Peach
Nimbus
Spaulding
Popeyes
Huckleberry
Chubbs
Coconut
Q- Lego
After a poorly timed cadence SSH warm-o-rama by YHC, we got on to the Thang:
3 stations, each focused on 1 muscle group. 5 reps to start, +5 after that until 20 reps, then back down to 5.
You go up the steps to Station 1 (AB):
* LBC’s
* Leg Raises
* American Hammers (2=1)
* Imperial Walkers (2=1)
Down the ramp to Station 2 (BACK):
* Dancing Bears (2=1)
* Supermans
* Crab Humpers
* Y Superman (Angry Birds)
Finish at the bottom with Station 3 (Chest):
* Merkins
* Shoulder Taps (2=1)
* Diamond Merkins
* Wide Merkins
2 PAX had to be pulled away kicking and screaming (as I remember…) to join the CoT because they wanted to “finish”. Always a good sign.
Meatloaf was the 6 and spoke of knowing that he can look around the CoT and see Men that can push and mentor him. His 100 Posts in 100 Days challenge was not met with laughter but with encouragement from all PAX in the region.
Prayers for Bongo’s Sister-in-law, battling a cancer diagnosis.
Little Old Lady
Battlefield
6/27/20
Q: Montoya
PAX: Simmons, Bongo, Lonzo, Lavar, Isosceles
Warm up: 20 side staddle hops in cadence and a run around the movie theatre
The Thang: We had some fun. We worked out to Moby’s flowers and we timed our reps to the verses, “Bring Sally up, Sally Down” After each set we did a burst of cardio goodness.
Upright row
-bunny hops to the lamp post-approx 30 ft
Push-ups-low plank at sally down
-bear crawl to the corner and crawl bear back
Squats-low squat at sally down
-run the movie theatre perimeter
Legs-up-hold legs six inches at sally down
-lunges to the corner and back
Big Boi -situps -c sit at sally down
Duck walk from theatre to the benches
Wall jump- burpee down jump up on sally up
Lunges back to theatre
Curls
Great Mumble Chat, though a lot seemed to be at ISO’s expense, good laughs, and some swearing.
Circle-up, Count-O-Rama, Name-O-Rama, Six, Intentions and Prayer
Be The Swamp Thing You Were Meant Too Be- The Beatdown
PAX:
Huffy
Beretta
Mile High
Gypsy
Bourbon
Spaulding
Okay
Meatloaf
Started off with the usual:
F3 stands for Fitness, Fellowship, and Faith but today it was all the cool comfort of 90 degree heat.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you.
Kicked off the beatdown with 21 side straddle hops, and got into the meat of the beatdown
Be the Swamp Thing You Were Meant To Be!
Pair up in Groups of 2 (possible 1 group of 3)
Station #1
Decline Merkins 25 Reps
American Hammers 25 Reps
Incline Merkins 25 Reps
Australian Swing Push-Ups 25 Reps
Dips 25 Reps
Mosy to Station #2
Station #2
Agility Run 2 Runs
40 Yd. Car Push (Each Direction is 1) 2 Runs
Calf Raise Jump Squats 25 Reps
40 Yard Dashes (Each Direction is 1) 2 Sprints
Lunge to Station #3
Station #3
Pull-Ups / Chin-Ups Max Reps
Imperial Walker Squats 30 Reps
Big Boy/Shoulder Press (Progressive Count) 20 Reps
Burpees 15 Team
Duck Walk to Station #1
-Repeato-
All of the pairs made it thru at least 1 and 2/3 rounds. Awesome work by the whole everyone. We ended in the COT where Gypsy was the 6 told us a bit about himself. I was paired up with Gypsy and he pushed me the whole way and kicked some serious tail without any letting off the gas! Thanks for taking me well beyond my comfort zone Brother!! If the effort determines the effectiveness of the beatdown, the PAX made the most of it!! Great work you great big pod of Swamp Thang HIMs!! As always, an honor to lead my Brothers!!
Pax: Charmin, Spaulding, Huckleberry, Mulan, Heisenberg, Casper, Jennay, coconut, Fossil, ok, meatloaf, Hannibal, Biggie, FNG Buffet, FNG 2 Buck Chuck, Woodstock
QiC Woodstock
Full Disclosure: YHC was finishing up a month long distance challenge and PAX were subject to hidden miles with the beatdown. And a good beatdown is tough, hard threshold training makes it great.
Warmup – ssh, merkin, windmills, easy IP run, kitty kicks, potato pickers
Rounds of on bell work:
1) 5 thrusters, sprint down and back (bell every 45s/5:15) – last round double sprint
2) Merkins/curls (bell every :30, them switch exercise, 3:00)
3) 5 burpees, sprint down and back (45s/5:15)
4) flutter kicks/plank jacks (:30/3)
5) 5 lt Dan’s, sprint (45s/5:15)
6) merkins/squats (:30/3)
7) 5 jump squats /sprint (45s/5:15) up button – double sprints or extra set jump squats.
2 FNGs are not locals (2 Buck Chuck is a clevelander, Buffet is from Marion, IN but may be moving to Indy). Both EHd by Heisenberg.
Great time had by all, Charmin was the 6 and as always we ended in a COT.
QIC – Stark
PAX – Huckleberry, Van Gogh, Chubbs, Chanel, Bonds, TuPac,
Okay and crew of 4 FNG’s. 2 biological teenage sons and 2 young men he fosters for the summer for past several years from Texas Lex “Fallout” New, Elijah “Nomad” New,
“C.C” – young man from Texas
“Cinco” – young man from Texas
Kaboom at the Commons
Warm-Up – Hello Dolly’s, Seal Jacks, Stump Huggers
5 Star Merkins (Merkin, Shoulder Tap – 2 is 1, Right Leg Glute Lift, Left Leg Glute Lift)
50 as a team of 2, while PAX 1 is performing 5 Star Merkin other Pax Holds low Merkin Position
13 Ways to the Core – 50 Reps Each, Run to Far Cones, Perform 5 Burpees, Run Back and perform work in Center
American Hammers – 2 is 1
Heals to Heaven
Big Boi Sit Ups
Supermans
Alternating Heel Touches – 2 is 1
Peter Parkers – 2 is 1
Flutter Kicks – 4 is 1
Hip Dips – 50 per side
Stump Huggers
Crunchy Frog
Freddy Mercury’s – 2 is 1
Glute Bridge
Hello Dolly’s
COR NOR , Bonds was the Six, prayers for our troops and country over the 4th of July weekend. Safe travels to Bonds, and our PAX in search of new careers.
Always an Honor
Always a Pleasure
~Stark
PAX: Chanel, Bourbon, Chubs, Spaulding, Jeggings, Geppetto, Tupac, van Gogh, Coconut, Charmin, Meatloaf, Peach, Hannibal, Cojo, Fossil, Huffy, Wicked, Dutch, Raven, Casper (Q)
Recycled an idea from a couple of years ago at the Wall–split PAX into 3 groups to allow for social distancing. Within each group, 1 PAX began to plank and each group was told that at all times a member of their group should plank for the remainder of the beatdown. The other members of each group would do a max of 50 reps of an exercise or a lap up the stairs and around the loop at the Wall. The exercises were chosen to target shoulders and abs: Nightclubs, LBC, Carolina Dry Docks, Imperial Walkers, Squats. PAX were to continue with an exercise until hitting 50 reps or relieving either the runner or Planking PAX member. An awful time was had by all. YHC quoted Tupac saying “this is stupid’. Beautiful morning in the gloom at the Wall.
PAX- Coconut, Bourbon, Bogey, Van Gogh, Geppetto, OK, Lonzo, Lavar, Dropout, Boy II men, Peach, Ringo, Mike High, Beretta, Meatloaf, Huckleberry
Q- Isosceles
The Thang:
1. welcome
2. All research in the last 10 years says that we can rewire our brains. Neuroplasticty
3. Mindfulness: a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and huffy huff GD F
1. accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
2. Fixed vs growth
3. Mosey
4. Yoga 10 minutes (upward/downward dog into other fluid movements)
5. Listen to 10 minutes mediation : Welcome to the Party
6. Bear Crawl Merkins, 50 yards and back, about 8 minutes
7. Pull ups to failure, meditation walk 15 steps, on repeato
COT. Nice work men! Honor to lead
Q = Huffy, Huckelberry, Okay, TuPac
PAX = Woodstock, Hannible, Ellis, Stark, Biggie, Nimbus, Raven, Meatloaf, Gepetto, Flo, Coconut, Totts, Spalding, Bongo, Casper, Chanel, Peach, Simmons, Charmin, Mercy, Huckleberry, Dropout, Fossil, Footloose (FNG), Johnny 5000 (FNG), Jazzy Jeff (FNG), Bandit (FNG), Patriot, Isoceles, Wicked
Huffy opened bringing in the FNGs and explaining the Mission of F3 and the 5 Core Principles. He then lead warm ups with: Side Straddle Hops, Windmills and chain breakers. We counted off in 2s to divide the group in ½.
THE THANG
Group ONE went to Huckelberry which punished the PAX for 15 minutes
10 Curls with Cinderblock Coupon
10 Dead Lifts with Coupon
10 American Hammers with Coupon (2 is 1)
25 BBS with or without Coupon
18 yard Lunges with Coupon
10 Merkins
18 yard Lunges with Coupon
Repeato for as many sets as you can for the 15 minutes.
Group TWO went to Okay and Tupac. This was Legs and Cardio were the focus here, that consisted of
relay sprints,
Lt Dans,
Side Straddle Hops,
backward walking lunges
Burpie BroadJumps
After 15 minutes, the groups were swapped.
Okay closed out with: Warmdown, NOR, COR, Announcements and COT. Warmdown was
17 Merkins
76 second plank
other exercises
FNGs were named: FNG are Johnny 5000, Bandit, Footloose and Jazy Jay
COT with prayers said and Everyone joined with Our Father.
NOTE, Dropout’s wife was in labor and still permitted him to come. That is one Heck of a Woman! Prayers to Drop out, his wife child and children.
Many PAX joined for a Coffeeteria afterwards.
Thanks Tupac for posting the BB
Need to add Lego and Mulan to the PAX.
Pax Ruck:
Lego
Peach
Raven
Casper
Geppetto
Ringo
Hannibal
Huffy
Popeyes
Meatloaf
Flo (Q)
Pax Run:
Mile High
Stark
Coconut
Jennay
Fossil
Landslide
Spaulding (Q)
Ruck BB
Mission
Principles
The Thang
Rucked 2.5 miles while stopping 4 times to perform Gorilla exercises with rucks on!
Gorilla Humpers
Gorilla Walk
Gorilla Lateral Walk
Gorilla Merkins
Gorilla Plank
Gorilla Charge (uphill)
COT led by Spaulding
NOR
Six was Mile High
Announcements
Prayer
Pax Ruck:
Lego
Peach
Raven
Casper
Geppetto
Ringo
Hannibal
Huffy
Popeyes
Meatloaf
Flo (Q)
Pax Run:
Mile High
Stark
Coconut
Jennay
Fossil
Landslide
Spaulding (Q)
Ruck BB
Mission
Principles
The Thang
Rucked 2.5 miles while stopping 4 times to perform Gorilla exercises with rucks on!
Gorilla Humpers
Gorilla Walk
Gorilla Lateral Walk
Gorilla Merkins
Gorilla Plank
Gorilla Charge (uphill)
COT led by Spaulding
NOR
Six was Mile High
Announcements
Prayer
Pax: lonzo, bongo, Isosceles, Huckleberry, Woodstock
QiC: woodstock
Group 1 – regular Bench / Bent Over Row supersets – 12-15 reps, then 12-15 reps. 3 sets. Then close bench and upright rows 12-15 reps 3 sets
Group 2 – Curl / Extension superset – 15-20 reps, then 15-20 reps. 3 sets. then front raise 3 sets to failure.
Switch
All – shoulder press, Shrug, deadlift continuous set pyramid. 12/12/12, 10/10/10, 8/8/8 6/6/6 4/4/4.
All – heavy squats x 15, light lunges x 15 (2 is 1) 4 sets
All – core work – side bends, block up flutters
We had a wonderful morning with 12 hardy souls! We had a No Run Fun workout. We went to the shelter house with our cement blocks. The workout was 30 merkins, 20 overhead presses with the block, 20 dips, 20 curls, 20 big boy sit ups or 20 starfish sit ups, 2 = 1, and 20 squats with the block. Then you took a 30 second break and repeated the workout. attending were Kevin Popeyes Connors, Alan Coconut Davies, Andrew Peach Lee,
Ron Montoya Stowers,
Joey Charlotte Parker,
Jake Jennay Wittmer,
Thomas Mercy Morressey, Alec Meatloaf Falkenberg, Noah Beretta Cordova, Daniel Mile High Cordova, Billy Hannebal Stark and the Q, Mark Landslide Trimble.
we ended the session in a circle of trust.
Beat the Heat at the Commons
7/7/2020
Commons
PAX: Chanel, Tupac, FNG Slugger, OK, Shawshank, Hannibal, Dr. Banana, Charmin
QIC: Chubbs
Warm up: 21 SSH’s, 10 arm circles front and back, 10 hip rotations each leg, 10 leg swings each leg
The Thang: Station work, do the first exercise and move to the next station. Then 2nd exercise and move…
Station 1 – Broad jump to fountain before starting with exercise 1.
1. 40 LBC’s
2. 20 Superman’s
3. 20 Shoulder tap planks
4. 20 Heels to Heaven
Lunge to station 2
Station 2
1. 20 Decline merkins
2. 40 dips
3. 20 Hand release merkins
4. 20 Carolina dry docks
Jog to station 3
Station 3
1. 40 Sumo squats
2. 20 Kick squats
3. 20 one leg squats
4. 20 jumps squats
Carioca back to station 1
Cool down: Toe touch, chest stretch, runners pose, lat stretch
COR, NOR, the six – Hannibal shared what F3 has meant to him and his journey to 200 posts, FNG Slugger – in Perrysburg on business from Louisville and Tupac EH’d him at Starbucks that afternoon, announcements and prayer.
The Ruckus Bringer
6/30/2020
Necropolis
Flo
Meatloaf
Peach
Lego
Coho
Coho (FNG – Stark/FiA Gypsy EH’d)
Huffy
Coal
Q- Raven
The Thang:
With a repeating timer set for every 5 min, we headed north toward the fort. Around the east side of the fort and out first alarm sounded for a PT stop. Packs off on our 6 for some high slow flutterkicks while holding our packs over head. Packs back on and headed to the bridge over River Maumee. At the start of the bridge we halted for directions. Indian Wall Sits was the announcement 🙂 each PAX start by doing a wall sit on a “post”, the last PAX sprints to the beginning of the line and wall sits, followed by the next, last PAX in line, all the way across the bridge. Grueling and amazing at the same time. We continued through Sidecut Metro park, stopping every 5 minutes for PT. After the park we headed back to the fort. PT as follows:
-Low Plank 90 count
-Monkey Humpers 34
-Lunge walk 50 paces
-Shoulder taps 20 (2is1)
As always, it was an honor to lead. The HIM of F3 inspire me to want to be a better man & I wouldn’t be who I am with out them, AYE!
-Raven.
The Ruckus Bringer
6/30/2020
Necropolis
Flo
Meatloaf
Peach
Lego
Coho
Coho (FNG – Stark/FiA Gypsy EH’d)
Huffy
Coal
Q- Raven
The Thang:
5 Core Principles
COR
With a repeating timer set for every 5 min, we headed north toward the fort. Around the east side of the fort and out first alarm sounded for a PT stop. Packs off on our 6 for some high slow flutterkicks while holding our packs over head. Packs back on and headed to the bridge over River Maumee. At the start of the bridge we halted for directions. Indian Wall Sits was the announcement 🙂 each PAX start by doing a wall sit on a “post”, the last PAX sprints to the beginning of the line and wall sits, followed by the next, last PAX in line, all the way across the bridge. Grueling and amazing at the same time. We continued through Sidecut Metro park, stopping every 5 minutes for PT. After the park we headed back to the fort. PT as follows:
-Low Plank 90 count
-Monkey Humpers 34
-Lunge walk 50 paces
-Shoulder taps 20 (2is1)
COR
NOR
COT
As always, it was an honor to lead. The HIM of F3 inspire me to want to be a better man & I wouldn’t be who I am with out them, AYE!
-Raven.
Mystery Beatdown!
7/9/20
The Wall @ Riverside Park
Tupac
Flo
Coconut
Hazmat
Jennay
Stark
Koho
Meatloaf
Hannibal
Geppetto
Charmin
LEGO
Spaulding
Casper
Fossil
Peach
OK
Gypsy
Huckleberry
Mile High
Beretta
Ringo
Popeyes
Q – Raven
The Thang:
COR
5 Core Principles
Mission Statement
Warm-up 21’s!
Twice through the 21’s and 2 sets of ten penalty burpees, because THE Q screwed up the count
🙁
The workout was set up in 5 different stations. Each station (except stairs) had 3 exercises. PAX were encouraged to give their best today, to move from station to station with enthusiasm and get in all reps. PAX were informed that they should be “gassed” by the end of the beatdown. PAX responded well, it seemed most or all were indeed gassed.
1. Stairs:
Up the stairs 3 times, but rather than running, walk/power hike the stairs climbing 2 steps with each step and try to use ball of foot rather than the whole foot.
2. Top of the Stairs:
-Decline Merkins X20
-Dips X20
-American Hammers X20
3. Top of the ramp:
-Absolutions X10
-Lt. Dans X10
-Burpees X10
4. Bottom of the ramp:
-Australian Merkins X20
-Shoulder Taps X20
-V-ups X20
5. Main area:
-Glute Bridges X20
-Box Jumps X20
-Austrailian Snow Angels
NOR
Meet the 6
Announcements
COT
24 PAX at the Wall this morning, as always, it was an honor to lead!
AYE!
-Raven.
We did the Spartan 300 and for the first time ever a group finished! As a group of five with 2 or 3 running 50 yards down and back the rest of the group were doing reps until the got to 300. The exercises were Merkins, LBCs, Burpees, starfish sit ups, swimmer merkins, V sit ups, diamond merkins, big boy sit ups, south Carolina merkins, pistal squatys and then dips.
My phone sound went out during the video so I am missing one person Josh Biggie Michalak, Ryan Coho Decoup, Jake Jennay Wittmer, Ryan Hazmat Wilson, Andrew Peach Lee, Eric Venom Kinor, Dave Flo Walbom, Alan Coconut Davies, Marius Nimbus Paulikas,
Matt Stark Yarder,Chris Charmin Tracey,Billy Hanibal Stark, Bryan OK New,Mulan,
Bob Raven McCartt, Lou Ellis Rameriz and the Q Mark Landslide Trimble attendeed.
The Murph – In Honor of Seal Lieutenant Murphy
1 Mile Run
100 Pull Ups
200 Push Ups (Merkins)
300 Squats
1 Mile Run
Co-Qs – vQ-Beretta and Q-Ringo
PAX: Huffy, Zelda, Coho, Woodstock, Spaulding, Casper, Tots, Meatloaf, Peach, Nimbus, Popeyes, Mile High.
Awesome work by the whole PAX. Nice leadership VQ by Beretta and CoQ by Ringo. Way to show great incentive and maturity. You guys are well ahead of the curve!! T-Claps to you both!!
The Q: Josh “Lavar” Schuyler, name if event: count to ten and do it again
The PAX: Thomas “mercy” morissey, Rob “Simmons” brace, Kyle “wal-e” Edwards, Dan “Casper” kubacki
The warmup: warmed up with some back pedals, karaokes, high knees, and butt kickers
The workout: we broke into 2 teams, mercy and I on one and the other 3 together. Competition 1 consisted of bear crawling to 3 cones spread out about 15 feet each. At the ones we did 2 burpees. After final cone sprint back. Next teammate goes. Did that 2x’s per person for team of 3 and 3x’s for team of 2. Mercy and I won so we got to pick which combo of exercises we would do for next phase of workout which included starting at 1st cone and doing 1 rep, then sprinting to 4th cone and doing 9, then sprint back to 1st cone and do 2,etc. we chose merkins and absolutions while other team got Burpees and freddie mercuries. Next team event was suicide relays from cone to cone with mercy and I going 3x’s each and larger team going 2x’s each. Larger team won and picked combo 1-9 workout of flutter crunches and lt dans. Mercy and I got plank jack shoulder taps and Bonnie blairs. Final team event was crawl bear, crab walk, bear crawl, sprint races. Larger team won and picked 1-9 combo of mountain climbers and squats. Mercy and I got diamond merkins and dry docks. Had to do 1-5 on last one due to time. Cool down was a sprint half way up the main boulevard with karaokes on the way back.
Ended with COT. Simmons was the 6.
Hello My name is Inigo Montoya, it is my birthday, prepare to die
Q: Montoya
Pax: Mercy, Woodstock, Landslide
The Thang:
Celebrating my F3 anniversary we got to do one of my favorite workouts.. 2018 Iron pax Week 2
We did 8 minute rounds of Thrusters, Kettlebell swings, curls, and Man Makers. After 25 reps we ran 25 yards, out and back. A 2 minute rest was enjoyed between each round. It was a hot one and everyone was dripping at the end.
Should remember to do this on pavement, due to the grass being uneven.
Annoucements and Prayers with Landslide as the 6th.
07/13/2020 – Don’t Stop Now:
Date: 07/13/2020
Time: 5:30 – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Bourbon
PAX: 10 Total – Meatloaf, Bongo, Peach, Lego, Spaulding, Raven, Montoya, Popeyes, Mile High, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The PAX achieved perfection on the second try. The first round, there was some speculation of whose count was incorrect, but either way, multiple finished at different times and were penalized with five burpees each OYO.
Beatdown:
• Four cones in corners to make a square.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Hand Release Merkins
• Cone 2 = Absolutions
• Cone 3 = Burpees
• Cone 4 = Captain Thors
Count-O-Rama and Name-O-Rama.
Learn about the 6: Raven.
Announcements.
COT / Prayers and Intentions.
PAX: hazmat, meatloaf, Ponzi, flo, coho, Raven, Casper, peach, Lego, fng ENRON, FNG Bootleg, Woodstock
QiC Woodstock
Stark covered the opening Mission, Principles, and disclaimer and was really good at addressing the 2 FNGs.
Ruckers took off in an IP ruck (continuous), and at YHC direction halted for ruck PT after 1 or 2 full cycles. We did a variety of merkins, squats, overhead press, flutter kicks w/ruck, more squats, planks, ruck swings, ruck curls, and then more squats. Double timed it back to COT.
YHC closed it out in the COT, Stark was the 6, pax named both FNGs, and we went through all announcements.
Beautiful morning. Hell didn’t freeze over even though woodstock Q’s a ruck.
We ran to the New Ford Field AO for a little recon as the first event will be this Thursday.
Runners were
Patriot, Stark, Jennay, Spaulding, Fossil, Van Gogh, Coconut, and Buttermaker
Depending on pace we got in about 5.5 to 6.5 miles.
~Stark
Q=TuPac
PAX = Bonds, Houdini, Dr Banana, Hanibal, Huffy, FNG (Ninga Turtle), Chubbs, Van Gough, Okay
Opened with Mission and 5 core principles
warmups = Side straddle Hops, Windmills, and Chain Breakers
the Thang
20 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
15 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
10 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
05 Reps of each of the following: Absolutions, Burpies, Crunchy Frogs, Dans (Lt)
then 1 lap, Jack Webs to 5, 1 lap
NoOne finished but valid effort by all PAX
Ended in COR, NOR naming the FNG, Abimbola “Ninga Turtle” Fajobi. Was originally named El Shadai (because his favorite artist is Michael W. Smith, and one of his songs is El Shadai), but he felt he was not worthy, so true, so gave him Ninga Turtle (he likes Michael Angelo as another favorite artist). Ended with announcements and COT Prayer.
Warm-Up with Side Straddle Hops, Windmills, Chain Breakers and Protractor
Paula Abdul – set of exercises, forward 2 spaces, set of exercises, back one space, set of exercises, forward 2 spaces, repeato until you reach the end.
5 merkins, bear crawl 2 spaces, 6 merkins, crawl bear one space 7 merkins, bear crawl 2 spaces 8 merkins, repeato until you run out of cones. Will be 6 cones and a total of 61 merkins
Mozy back to the beginning.
5 dipss, crab walk 2 spaces, 6 dips, repeato
Cardioish Stuff. Start at far end of parking lot, move to first light, new movement until second light, return to first movement to the end of the parking lot. Repeato coming back.
* jog, sprint, jog
* jog, lunge walk, jog
* karaoke, squat walk 180, karaoke
*backpedal, turn and sprint, backpedal
Choose Your Own Adventure – Parking Lot – there are 5 exercises, you need to finish 10 of one of them, 20 of another, 30 of another, 40 of another and 50 of the last one Everyone makes their own choice.
Round 1 choices – burpees, scissor-ups, hand release merkins, jump squats, crunchy frogs
Round 2 choices – Lt. Dangers, klinger kicks, incline or decline merkins, lunges (2 is 1), American Hammers
Indian Run the length of the parking lot and back between rounds
Cool down exercises and COT
PAX members attending – Ticket, Coho (sp), Mercy, Lavar, Meatloaf, Landslide, Charmin, Okay, Casper, Stark, Coconut, Beaker. Q’d by Beaker
PAX 25 total 2 FNG 6:30 7.18.20 at Woodland “The fortress”
1 Chris Tracy Charmin COQ
2 Chris Drage Heisenberg COQ
3 Lou Ramirez Ellis
4 Josh Michalak Biggee
5 Justin FNG Snakeeyes
6 Matt Yarder Stark
7 Dave W Flo
8 Bill C Channel #6
9 Dan Miller Canteen
10 Ben Tracy Floater
11 Andrew Lee Peach
12 Jay M Wipers
13 Alex W Meatloaf
14 Jesse Miller Fossil
15 John B Huffy
16 Dave Chen Mulan
17 Myron B Tupac
18 Billy S Hannibal
19 Jeff Campbell FNG Tank
20 Scott Geppetto
21 Jake W Jennay
22 John B Bourbon
23 Dustin B Jeggee? Jeggings?
24 Alan Davies Coconut
25 Jimmy Dean
Leadership Ruck
Discussion on Leadership
Keni Thomas, Army Ranger
Mogadishu (Blackhawk Down)
Welcome
Mission
Principles
Pax:
Geppetto
Tupac
Jimmy Dean
Meatloaf
Flo (Q)
2.5 mile ruck discussing leadership thoughts from Army Ranger Keni Thomas
COT Prayer – Geppetto
F3
Q – Chris “Heisenberg” Drage, Chris “Charmin” Tracey
7/18/20, 6:30a
“The Danger, The One Who Knocks”
NO BRICK NECESSARY
Inspirations – In Your Darkest Hour, When the Demons Come, Call On Me Brother and we’ll fight them Together”
43 Feet AHEAD on the road – The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
Esse Quam Videri
43 Feet
PAX:
1 Chris Tracy Charmin COQ
2 Chris Drage Heisenberg COQ
3 Lou Ramirez Ellis
4 Josh Michalak Biggee
5 Justin FNG Snakeeyes
6 Matt Yarder Stark
7 Dave Walbom Flo
8 Bill C Channel #6
9 Dan Miller Canteen
10 Ben Tracey Floater
11 Andrew Lee Peach
12 Jay M Wipers
13 Alex W Meatloaf
14 Jesse Miller Fossil
15 John B Huffy
16 Dave Chen Mulan
17 Myron B Tupac
18 Billy S Hannibal
19 Jeff Campbell FNG Tank
20 Scott Geppetto
21 Jake W Jennay
22 John B Bourbon
23 Dustin B Jeggee? Jeggings?
24 Alan Davies Coconut
25 Jimmy Dean
Heisenberg
Fitness – Fellowship – Faith
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles of F3:
1. It must be free of charge;
2. It must be open to all men;
3. It must be held outdoor, rain or shine, heat or cold;
4. It must be peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
5. It must end with a Circle of Trust (the “COT”)
Heisenberg – 15min
• Countarama ( 1 or 2)
• “STREAM OF PEARLS” 15min (on path around Playground)
• In order form double line socially distanced (1s in a line) (2s in a line)
• 2 Slow Indian Run lines where back guy runs to the front, chooses exercise, repeato with jog
• Exercises consisted of 20 burpees, Merkins, American Hammers Lt. Dans, lunges, Hello Dollys, Big Boy sits,
Charmin – 15MIN,
FORM BIG CIRCLE – NEW MOVES (demo each)
1. 25 Side Straddle Hops (4CT)
2. 25 Star Squats (1CT) – start in pencil
3. 25 Squat with crossover in back (2CT)
4. 25 Side leg lift to squat
5. 50 Squats moving side to side (demo)
6. 25 2 Plank Jack with 2 leg lifts (4CT)
7. 10 Clambshells (4CT) (demo) – 2 different kinds
8. 10 Ab wind mill
Charmin – PEACH LAB – Hiney Clean, BIG CIRCLE (25 each)
1. Lay Flat stomach, lift legs and butt
2. Bend forward at waist
3. Reverse one-leg Lift to sky
4. Bridge with feet together
5. Fire hose, then kick diagonal
6. Fire hose
Charmin (15min) – CONES (8 stations)
Perform the following:: do exercise then do motion to cone and back
• 27 Burpees run
• 27 Merkins inch worms
• 27 Monkey Humpers lunge walks
• 27 Prayer squats bear crawls
• 27 Mountain Climbers crawl bear (most finished here)
• 27 Absolutions kareoke
• 27 Imperial Walkers side shuffle
• 27 Leg Levers ape hop
Heisenberg
• Countarama
• Explain – Name O Rama, FNGs
• Call the 6th – Chanel
• Name FNGs – Justin FNG Snakeeyes , Jeff “Tank” Campbell,
• Announcements – tribute to Officer Dia
• Prayer Intentions
Pax: Bongo, Simmons, Footloose, Dropout
QiC: Dropout
Knocked out a 3.2 miles on a route through the actual Battlefield.
Q: Meatloaf
PAX: Raven, Hannibal, Peach, Enron, Spaulding, Woodstock, Landslide, Bongo, Mercy, Charolette, Coconut
Beatdown:
***Need Cinderblock
-Complete in the field, or a large area
-Complete 5 exercises, then run a lap
-Exercises
1. Merkins
2. Squats
3. Overhead Press
4. Imperial Walkers
5. Plank Jacks
6. Lap
Each round, complete these exercises with a specific amount of reps, then take a lap.
5
10
15
20
15
10
5
10
…
Continue this process for 38 minutes
Done
COT
July 18th, 2020
Battlefield
Pax: Woodstock, Landslide, Simmons, Coho, Footloose & Wall-E
Q: Patriot
The Beatdown:
Warmup – One lap around the beatdown area
Set 1 – 20 reps each
1) Merkins
2) Big Boys
3) Prisoner Squats
4) Burpees
5) American Hammers
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Set 2 – 20 reps each
1) Lt. Dans
2) Iron Hulks (1:4 Merkins:Air Presses)
3) Crunchy Frogs
4) In/Out Squats
5) Shoulder Taps
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Set 3 – 20 reps each
1) Absolutions
2) Lunges
3) Baby Crunches
4) Jump Squats
5) Bicycles
6) Brear Crawl “The Hill”
7) Triceps Dips at the top of the ledge of the hill
8) One lap
Repeat sets as time allows
Anouncement: Convergence of Anthony Dia on 07/25/2020
Happy Monday!! Embrace the Suck!!
PAX:
Geppetto, Meatloaf, Enron, Bourbon, Bongo, Peach, Hannibal, Mile High, Beretta, Ringo, Lego,Huffy(Q).
Began with the COT and did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
We jumped right into the beatdown:
Station #1 – The Hop
Rnd 1 Jump Tucks 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks 50 Reps
Duck Walk to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder -Squat-Curl-Overhead Press 20 Reps
Rnd 3 Cinder- Lats 20 Reps
Bear Crawl to Station #3
Station #3 – Merkin
Rnd 1 25 Superman Merkins 25 Reps
Rnd 2 20 Diamond/ 20 Wide Merkins 40 Reps Total
Rnd 3 20 Decline/ 20 Incline Merkins 40 Reps Total
Lunge to Staton #4
Station #4 – The Core
Rnd 1 30 Plank Jack Shoulder Taps 30 Reps
Rnd 2 25 Big Boy Situps with Progressive Jabs 25 Reps
Rnd 3 30 Bicycles (2 is 1) 30 Reps
Run a Lap around the parking lot to Station #1
Repeat if Complete
Everyone got close to getting thru all stations and all rounds. Nice job by bourbon to modify the Big Boy Sit up with the progressive count jabs by lifting his feet to make it harder!! Hannibal, Peach thanks for the push!!
We ended in the COT. Enron was the 6. Nice work today brother!! Announcements were many including the cominf Beatdown this Saturday at Ottawa Park in rememberance of Officer Dia. We ended in prayer followed by the team getting 200 push-ups in to celebrate Bongo’s 200th post! Nice work Brothers!!
Backblast for 7/21/2020
PAX in attendance:
Landslide
Mile High
Jennay
Woodstock
Bourbon
Coconut (Q)
Event:
PAX met in the gloom of the Commodore Bldg. parking lot off 5th st. intro of the location by Coconut. News crews were in attendance to document the exciting first workout at the new AO. (or maybe they were there to talk about what PBG schools are doing for COVID in the fall)
Run route took us through the neighborhoods of PBG to the south, converging at Bicentennial park. Challenge portion was up-temp laps of the park (~1/2 mi.) with 1/4 lap recovery.
Total 5-6 mi for the PAX.
Kudos to all the men that showed up and pushed themselves today! Aye!
COR, NOR, COT (Mile High was 6).
PAX: mile high, Beretta, coconut, isosceles, Lonzo, landslide, peach, Enron, van Gogh, meatloaf, Charlotte, woodstock
QiC: Woodstock
3F’s, mission, principles, disclaimer/covid all covered
Short warm-up
The thang:
IronPax 2018 week 1 redux, AMRAP 20 MINUTES.
50 squats, 40 BBSU, 30 Merkins, 20 Bonnie Blair, 10 Burpees, 400M run. Rinse and repeat.
We used the Rooster track for the 400. Lots of high effort from all, a number completed 3 rounds and were beginning the 4th and everyone were at least into their 3rd round.
We followed it up with a couple races to 100 (when 6 have finished 100 reps, everyone is done):
Air press
Flutter kicks
Imperial walkers
Pickle pounders
Monkey humpers
Ended in a COT
Iso was 6. His why includes the energy he gets from being around HIMs in the AM.
Return of Ponzi Ruck
Q: Ponzi
Pax: 12
Ponzi, Bongo, Geppetto, Hazmat, Flo, Lego, Bootleg, Bambi, Ringo, Enron, Meatloaf, Coho, Peach
Mission of F3, Core Principles
Fast-paced ruck 3.5 miles
Circle of Trust
PAX: Meatloaf, Landslide, Woodstock, Lonzo, Bongo, Isosceles, VanGogh
Q: VanGogh
Started with some stretching.
Workout: 50 seconds go, 10 second rest.
Curls
Triceps
Shoulder presses
Run around the parking lot
Bent over rows
Chest press
Shoulder press
Run around parking lot
Shrugs
Forward swing
Pushups
Run around parking lot.
Repeato.
Ended with COT.
Bongo was the six
Backblast – July 23, 2020
AO: The Wall – Rivercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Mile High, Geppetto, Jennay, Spaulding, Bourbon, Ringo, Enron, Fossil, Peach, Hannibal, Lego, Mercury (FNG), Butternut
Workout: Don’t Be Late
Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warmup
Jog to Hood Park
In Cadence:
-(20) four count side straddle hops
-(15) four count chain breakers
-(10) four count imperial walkers
The “Thang”: 10-1, 9-2, 8-3, etc ladder. One exercise at dock. The other exercise at top of hill.
Round 1: Merkins and Squats
Round 2: Moved starting line to first light pole. BBSU’s and Bonnie Blair’s
Time called during round two. Jog back to The Wall for:
Count-O-Rama – Thirteen
Name-O-Rama
Sharing of the six – Spaudling. EH’d by Stark (who hasn’t been? LOL!) Got his name from working at a country club. Keeps coming to F3 for the accountability, fellowship and just to keep getting better. Aye!
Circle of Trust
Announcements: Officer Dia convergence at Ottawa Park GC this Saturday. Bourbon shared that Enron and Peach (newer PAX) are absolutely KILLING it in terms of posting. Keep it up HIM!
Ball of Man – Prayers for Office Dia and his family, for YHC’s career change, for our first responders and military.
Spreadsheets from the Gloom: Temp: 70’s and very humid!. Welcome FNG Mercury! Dude crushed it today
Q: Meatloaf
PAX: Isosceles, Dr. Banana, Hannibal, Hedgehog, VanGough, Huckleberry, Chubbs, Shawshank, Charmin, Nimbus, OK, Tupac
“The Good” 10 minutes
“Warm-Up Exercises”
-Cones indicating distance are set about 3 yards apart, do exercises back and forth between these.
1. High Knees
2. Kick Butts
3. Karaoke
4. Back Pedal
5. Lunges
6. Super Mario
7. Bear Crawl
8. Be creative
9. Be creative again
10. One more time
“The Bad” 15 minutes
-Complete 20 reps of the exercise, run down and back, move to next exercise. Do this Repreato for the time alloted
1. Diamond Merkins
2. Burpees
3. Lt Dan’s
*We did various ab & stretching exercieses for 3 minutes to take a breather before starting “The Ugly”
-MANY were complaining that it was too tough up to this point, so I didn’t want to hurt anybody’s feelings or make them work too hard
-But really, it was super hot and we were all putting in MASSIVE work. We deserved the active rest!
“The Ugly” 10 minutes
-This time, only 10 reps, then run
1. Hand Release Merkins
2. Absolutions
3. Lt Danger’s
COT
T’was a mighty fight and I was honored to sweat profusely alongside those men!
We also had .25 of an FNG. he tapped out before the bad. The meatloaf just didn’t sit right with him. We do know where is is living.😃 the hotel across from out beatdown area.
PAX – Wipers, Footloose, Mercy
Q – Dropout
Prayer Requests for those affected by coronavirus and school planning for fall.
The Thang:
-Warm-up: SSH
-John O’Korns (Grady Corn)
-Jackhammers
-Bear Crawl/Backpedal Suicides
-Flutterkicks
-Baryshnikov Squats
-Outlaws
-Mini Sheldon Cooper
COT
End
Pax: Footloose, Mercy
Q: Dropout
Ruck through Battlefield with a stop for incline merkins, step ups, and dips.
“The Circle of Pain” (Selfless Edition)
PAX: Hannibal, Peach, Enron, Jennay, Spaulding and the Q Haz Mat.
The Thang: all PAX stood in a circle and in clockwise called out an excersise for the circle to complete. Normally there would be a number of reps involved but in the “Selfless Circle” the PAX that calls out the excersise leaves the circle to sprint up the stairs. All PAX that are left in the circle a.m.r.a.p. or “as many reps as possible until the running PAX that called the excersise returns back to the circle. Then the PAX to his left calls the next excersise and this repeats for the entire workout.
A few things to mention about this morning. The Q was late and Hannibal who was briefed on the type of workout began the workout. Thank you Hannibal you are about as consistent as they come we are blessed to have you among us day in and day out.
The Q kinda blew this one but very thankful to have good friends to watch your back.
Also apologies to weasel shaker Bourbon. This back blast was over a week late.
Humbled by the examples around me and happy to be among such great men trying to make me better.
QIC – Stark
PAX – Mile High, Ringo, Enron, Lego, Spaulding, Peach, Casper, Gypsy, Meatloaf
The Thang
Killer B’s – Kudos to Greenwood and the Iron Pax challenge for this one with a little abs intermission.
Broad Jump 10 Yards then perform 10 Burpees, 10 BBSU’s, and 10 Bonnie Blaires (2 is 1)
Broad jump to the 20 yard line and 30 yard line and repeato work at each stop. Once you complete the 3rd round, Bear Crawl Back to start and repeato!
PAX got in about 2 to 3.5 rounds before we did the Board O’ Abs. YHC had a list of Abs on the white board and PAX took turns each leading us in a round in cadence.
In no particular order these were the exercises we completed various counts of the PAX choice.
-Box Cutters, Freddy Mercury’s, Heel Touches, Pickle Pounders, V-Ups, Flutter Kicks, Plank jacks, LBCs, Glute Bridges
COR, NOR, Prayers for Casper’s (also our 6) brother defending his dissertation today and Gypsy’s newly pregnant wife (congrats!!)
Always an Honor
Always a Pleasure
~Stark
10 hardy souls braved the new LandSlide Loop! the full loop was 6 miles. It went from the commodore building, down downtown Perrysburg to hood Park, along the path to the Riverside Park ramp, up the ramp to the street, down the street to the Maumee river bridge which we crossed into Maumee, up to the Maumee theatre, down that side street to Ford St, then left to Broadway which took us to Conant St, back across the bridge we went and we went back from the bridge the same way we came. Attending were Jake Jennay Wittmer, Josh Woodstock Brown, Matt Startk Yarder, Eric Buttermaker Kartman, Jessie Fossil Miller, George Dutch Bertz, Alan Coconut Davies, Jeff Spaulding Lonsborough, Daniel Mile High Cordova and the Q Mark Landslide Trimble.
“Ruck 300“
Welcome
Mission
Principles
COR 12
Pax:
Meatloaf
Ponzi
Coho
Enron
Peach
Lego
Geppetto
Hannibal
Bootleg
Ringo
Shakira
Flo (Q)
The Thang
Rucked 2.5 miles to Sidecut Metropark.
Stopped every 8 minutes to perform three exercises (with rucks on):
Merkins (20)
Squats (20)
Imperial Walkers 2=1 (20)
Also did three Fort uphill sprints.
Total number of reps > 300!
COR
NOR
Six was Lego
Announcements
COT
PAX – Spaulding, Lonzo, Woodstock, Meatloaf, Landslide, Peach, Mile High, Ringo, Berreta, Charlotte, Lavar, Enron, Coconut
Q- Isosceles
The Thang:
Partnered up, work through 19 exercises with a sprint to the bucket in between each exercise. Ended up doing Ape Hops to the bucket and back to slow down some of the PAX. Here are the 19 movements. Also, PAX started with 19 poker chips and created F3 and threw away a chip after each round.
24 Reps between two PAX
Mike Tysons
Hand Release Merkins
Diamond Merkins
Absolutions
J-los (2 is 1)
Box Cutters
Jump Squats
Tail dragging duck walk
(2 steps is 1)
Smurf Jacks
Lt. Dans
Monkey Humpers
Wolverines
Mule Kicks
Swimmers (4 is 1)
4-5s (6 on each side)
High Knees (4 is 1)
Speed Skaters (2 is 1)
Up downs
Imperial Squat Walkers
PAX – Houdini, Poodle, Mile High, Stark, Coho, Peach, Spaulding, Hannibal, Ponzi, Lego, Geppetto, Jennay, Venus (FNG), Butternut, Fossil
Q- Isosceles
The Thang: Paired up. Do the exercise then run the steps to collect a poker chip. Most chips win.
24 Reps between two PAX
Mike Tysons
Hand Release Merkins
Diamond Merkins
Absolutions
J-los
Box Cutters
Jump Squats
Tail dragging duck walk
(2 steps is 1)
Smurf Jacks
Lt. Dans
Monkey Humpers
Wolverines
Mule Kicks
Swimmers (4 is 1)
4-5s
High Knees (4 is 1)
Speed Skaters (2 is 1)
Up downs
Imperial Squat Walkers
Backblast for 7/30/2020 at Maumee High School
Intro:
Welcome to F3
Mission–To plant, grow, and serve small workout groups for men, for the reinvigoration of male community leadership.
5 core principles
Open to all men
Always Free
Always outdoors
Led in a rotating fashion by peers who are not professionals
Ends in a circle of trust
PAX: Charlotte, Meatloaf, Mercy, Lonzo, Woodstock, Landslide, Coconut (Q)
Warmups:
SSH, Windmills, Chainbreakers in cadence
The Thang:
Cinder block burnout workout. “Blockhead”.
4 stations were set up at corners of the field. PAX counted off by 4 to pick their starting station.
Each station consisted of one block exercise and a target # of reps. The reps was supposed to be enough to push the pax to muscle failure point, after which they should remember the number completed, then move to a different station with their block. Always moving, always carrying the block. Keep your running tally of each exercise and move from station to station in any order until you’ve completed the total reps at all stations.
1. 50 squat thrusters
2. 100 american hammers (2 is 1, touch the ground with the block on each side)
3. 200 dips
4. 300 bent over rows
BONUS Round.
Pax gathered at the shovel flag in a lineup for the last 5 min. burnout.
50 block curls, 10 manmakers, 20 block swings followed by a heave for distance
COR
NOR
Woodstock (6) encouraged the pax to look for ways to strengthen bonds (3rd F, non-religious meet) and strengthen presence in the community, when community events become a thing again.
Prayers for Mile High’s family as they grieve their loss.
7/28/2020
Q: Houdini
PAX: Patriot, Hannibal, Dr. Banana, OK, Bonds, Tupac, Nimbus, Chubbs, Ponzi, Churri, Isosceles.
The Thang:
5 Core Principles
F3 Mission
C.O.R.
We started off with a couple cadence movements.
LBCs 20
Merkins 20
Continued with an Indian Run around the large block next door.
Then rolled into 6 Stations.
Station 1: Throw slam ball down and try to catch before it hits 2nd time. 15 times
Mosey to next station
Station 2: Launch the sand bag down to a cone and back. Lunge to next station.
Station 3: Nose breakers with plate weight. 20 inch worm to next station
Station 4: Wind sprints 4 crab walk to next station
Station 5: Flip log down to cone and back 1 time. Mosey to next station
Station 6: Curb hops at fountain 20
REPEATO
Returned to C.O.P. (Circle of Pain) for one more cadence movement.
Copperhead squats (3 count down, on the up is 4)
Ended with C.O.R/ C.O.T.
Respectfully Submitted,
Houdini
Leadership Ruck
Date: August 1, 2020
Time: 5:30am-6:20am
Location: The Fortress
QIC: Geppetto
PAX: 4 total – Geppetto, Flo, Casper, Jennay
F3 – Fitness, Fellowship, Faith
Mission, Principles
Discussion : Servant Leadership (Robert K Greenleaf) and its parallels to F3 QSource.
Document used for discussion: https://www.regent.edu/acad/global/publications/jvl/vol1_iss1/Spears_Final.pdf
Saturday Fun at Fortress
Date: August 1, 2020
Time: 6:30am to 7:30am
Location: The Fortress
QIC: Geppetto
PAX: 24 total – Geppetto, Coconut, Chopstick, Biggie, Flo, Casper, Lavar, Ellis, Heisenberg, Charmin, Hannibal, Jennay, Wipers, Snap Crackle Pop (FNG), Teddy (FNG), Mulan, Doubtfire, Fossil, Venom, Van Gogh, Nimbus, Peach, Enron, Peach
Two FNG’s this morning so I made sure to explain the three F’s, Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold (except when the governor says we have to stay home)
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warm Up:
To honor the memory of Jackson Weis, we did (14) each Side Straddle Hops, Chainbreakers and Imperial Walkers in cadence.
The “Thang”: One minute AMRAP, 15 second transitions. After every five exercises we performed 10 burpees and then ran the small ¼ mile dirt track around the playground.
Group 1 Mountain Climbers, Flutter Kicks, Curls, Prisoner Squats, Carolina Dry Docks
Group 2 Side Straddle Hops, LBC’s, KB Swings, Imperial Walkers, Merkins
Group 3 Plank Jack Shoulder Taps, Leg Lifts, Squat Presses, Absolutions, Plank
Group 4 Smurf Jacks, BBSU, Time called
We ended in a Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Naming of FNG’s Announcements and a prayer. Charmin was the Six and talked about the life situations he’s been through and how F3 has helped get him through tough times. He encouraged PAX to get involved in all three F’s and not just 1st F. Grab beer, go to breakfast, join a bible study. Aye!
Prayers for Flo’s son Rob, the Weis family, my father’s heart surgery, and for peace across the world.
YHC read a portion of the essay written by the late John Lewis that he asked by released upon his death:
“Though I may not be here with you, I urge you to answer the highest calling of your heart and stand up for what you truly believe. In my life I have done all I can to demonstrate that the way of peace, the way of love and nonviolence is the more excellent way. Now it is your turn to let freedom ring.
When historians pick up their pens to write the story of the 21st century, let them say that it was your generation who laid down the heavy burdens of hate at last and that peace finally triumphed over violence, aggression and war. So I say to you, walk with the wind, brothers and sisters, and let the spirit of peace and the power of everlasting love be your guide.” -John Lewis
Moleskin/Spreadsheet from the Gloom:
Humid morning.
Awesome to see Coconut and his 2.0 this morning
24 PAX with many regulars missing. Need to be thinking of a 2nd Saturday AO which is great!
Oh No, He Didn’t Preruck
QIC: Jimmy Dean
PAX: Jimmy Dean, Mercy, Footloose, Woodstock
After going over the mission of F3 and the 5 core principles, the PAX set off on an out-and-back route along the Wabash-Cannonball Trail.
Always an honor to lead this group of men! Aye!
Oh Yes, He Did!
QIC: Jimmy Dean
PAX: Jimmy Dean, Mercy, Woodstock, Patriot (double respect), Footloose, Dropout, Crop Hopper (FNG)
After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC made a mistake in planning and underestimated the work and time needed to complete each station. For future use, lowering the rep counts and possibly adding a station would suffice for this beatdown. Gloves were hardly helpful in shielding the hands from all the bear crawls/crawl bears and crab walks.
In the COT, prayers were lifted up for Crop Hopper’s friends getting deployed, those dealing with injuries, and our troops.
Always an honor to lead this group of men! Aye!
THE THANG: 4 stations of 4 progressively difficult stations with partner work. One partner worked on exercises while the other did the movement portion, flip flop roles until reps of each exercise were completed.
Station 1:
250 merkins, bear crawl/crawl bear to 1st cone
200 diamond merkins, lunge walk to 2nd cone
150 hand-release merkins, sprint to 3rd cone
100 burpees, run to far cone & back
Recovery lap around theatre
Station 2:
250 LBCs, crab walk to 1st cone
200 American Hammers (2:1), butt kicks to 2nd cone
150 Crunchy Frogs, high knees to 3rd cone
100 Big Boys, run to far cone & back
Recovery lap around theatre
Station 3:
250 squats, crab walk to 1st cone
200 calf raises, butt kicks to 2nd cone
150 Bonnie Blairs (1:1), high knees to 3rd cone
100 Lt. Dans, run to far cone & back
Recovery lap around theatre
Station 4:
250 mountain climbers (2:1), bear crawl/crawl bear to 1st cone
200 plank jacks, lunge walk to 2nd cone
150 shoulder taps (2:1), sprint to 3rd cone
100 stump huggers, run to far cone & back
Recovery lap around theatre
The Murph ( in remembrance of Seal Lt. Micheal Murphy)
Began with the COT and did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
The Beatdown:
1 Mile Run
100 Pull Ups
200 Merkins (Push Ups)
300 Squats
1 Mile Run
17 PAX: Venom, Peach, Popeyes, Ringo, Meatloaf, Zelda, Casper, Isosceles, Geppetto, Stark, Patriot, Bourbon, Enron, Hannibal, Coconut, Vila (FNG), Huffy (Q)
Great turnout for a beautiful morning!! Awesome effort by all!!
We ended in the COT Isosceles was the 6. Thank you for your insight in what F3 means to you and does for you!! Very thought provoking words as always!! Also thanks to Isosceles and Patriot for the extra push on the 2nd mile. Training is not effective unless you push yourself out of your comfort zone and you guys did that for me today!! We ended in anouncements and prayers!! I would like to thank God for the awesome men that He brought in to my life through F3!!
08/04/2020 – Scenic Route:
Date: 08/04/2020
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: Van Gogh, Jennay, Fossil, Coconut, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Beatdown: Run
• Leave The Levy parking lot with a right on E 5th Street
• Right on Louisiana Ave.
• Down Hood park ramp and left onto the path
• Follow path to The Wall and run up the ramp
• Continue down Front Street
• Right on West Boundary toward the water treatment plant
• Left on trail to Orleans Park parking lot
• Continue on trail toward river and under bridge to come out on other side of the road
• Up the ramp and take a right on Rt 20 heading in the direction back to The Levy
• Right on West Boundary
• Left on 2nd Street
• Follow all the way to hang a right on East Boundary Street
• Right on 6th street
• Right on Elm Street
• Left on E 5th Street and return to AO
Count-O-Rama and Name-O-Rama.
Learn about the 6. Fossil.
Announcements.
COT / Prayers and Intentions.
Q: Meatloaf
PAX: Geppetto, Ponzi, Peach, Flo, Isoceles, Coho, Popeyes, Lego, Huffy, Bootleg, Ringo, Enron
Ruck: We rucked ~45 minutes and stopped 3 times – 20 Air Squats, 20 Imperial Walkers, 10 Lunges
Discussion Questions:
1. What have you done well during quarantine?
2. How could you improve or do better during this time?
3. If quarantine lasted another 2 years, what do you want your life to look like at that point?
BOOM
Q 8/4/2020:
F3
– Fitness Fellowship Faith
Mission:
– To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama)= 13
1. ThaiGuy (Q)
2. Nimbus
3. Bonze
4. Myron bowers Tupac
5. Huckleberry
6. Funky monkey
7. Chanel
8. Dr banana
9. Hannible
10. Shawshank
11. Chubbs
12. Meatloaf
13. Dutch
The Thang:
– Theme: boombox Beatdown
– Workouts in cadence to songs
PAX can choose 1. upper body, 2. lower body, 3. core or 4. full body and we will do a workout to a song for that body part.
Warm up: windmills and run around the clock.
1. Upper body Exercise: merkins / half burpee
Song: Roxanne, The Police (3:15)
27 (Roxane) Merkin
26 (red light) half burpee
Start and hold plank, Every time we hear Roxanne, do a merkin. Every time we hear Put On The Red Light, we do a half burpee.
Break 10 seconds
2. Core Exercise: LBCs (little baby sit ups) and hold LBC.
Song: I love the Way You Lie, Eminem and Rhianna
Every time Rhianna sings, freeze in a held LBC. Every time Eminem raps, do constantly-moving LBC’s. Lyrics like “Just gonna stand there and watch me burn” become very relevant.
Break – 10 seconds
3. Leg Exercise: Squats
Song: Flower, Moby (3:30).
Bring sally up 30 reps
Every time the song says ‘bring Sally up’ you stand, and every time it says ‘bring Sally down’ you squat and hold until it says ‘bring Sally up’ again and so on.
Break – 10 seconds
4. Full body Exercise: Burpees and side straddle hops
Song: Thunderstruck, AC/DC (4:54)
33reps (#of times they say thunderstruck)
Every time you hear ‘thunder’, drop down and do a full burpee. Anytime in between do side straddle hops.
Break – 10 seconds
5. Core. The song: ‘circle of life’ The Lion King
Guantanamo’s
Sat in a circle with feet up and ran Guantanamo throughout the entire song… one person runs around the circle pushing the PAX feet down then the next person goes and so on until the song ends.
Break – 10 seconds
6. Full body. The Song: ‘Best of You’ by Foo Fighters
Start in plank
Half burpee
Full burpee
Start from a full plank position. Every time we hear “best,” do a half burpees. And every time we hear the word “you,” we do a full burpee.
End:
– Side straddle hops to the song jump around
COR – 13
1. Nimbus
2. Bonze
3. Myron bowers Tupac
4. Huckleberry
5. Funky monkey
6. Chanel
7. Dr banana
8. Hannible
9. Shawshank
10. Chubbs
11. Meatloaf
12. Dutch
13. ThaiGuy
NOR
Six – Chanel
Announcements: Tupac talked about the cherry street opportunity, huckleberry talked about duck drop fundraiser, Dutch talked about giving blood option one GroupMe.
Prayers: For those seeking new jobs / interviews in place, ThaiGuys girlfriend diagnoses / treatments / fast recovery, for all those affected by COVID,
Sheldon Cooper Time!
PAX: Lonzo, Bongo, Footloose, Vila, Coconut, Peach, Meatloaf, Stark, Charlotte, Beaker, Casper, Hannibal, Tupac, Ticket, Bourbon, Mercy, Popeyes, Ringo, Dropout
QiC: Dropout
The Thang:
-Mission and Principles
-Sheldon Cooper
– 0.25 mi lap followed by 10 merkins, 10 burpees, 10 Big Boy Situps, and 10 Air Squats
– Complete another lap and then do 9 of each exercise. Continue pattern until down to 1.
– If finished early, work way back up the ladder from 1.
Tclaps to Stark and Coconut for working back up to rung 6 on the ladder!
End with COT
08/06/2020 – Birthday Bash:
Date: 08/06/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 12 PAX – Huffy, Dutch, Charmin, Lego, Geppetto, Huckleberry, Peach, Van Gogh, Hannibal, Enron, Fossil, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o Three attempts. Three fails. We attempted and failed twice more during the beatdown. Ouch.
Beatdown: One turn around the circle for Birthday Bash; repeato with more Birthday Bash with a date different than PAX’s own birthdate.
• Birthday Bash: PAX form a circle. Start with one PAX who gives his birth month and day. Each month corresponds to an assigned exercise; each day corresponds to a number of reps performed. Entire PAX suffers the same routine based on each birthday given and gives 100% until 50% of PAX completes the exercise reps. Once 50% complete, we move to the next member of the circle and repeato.
o January – Stalking Awareness Month:
Bonnie Blairs; days = # reps
o February – American Heart Month:
Stair sprints – up the stairs, down the ramp; days 1-9 = 3 reps; days 10-19 = 5 reps; days 20-29 = 7 reps
o March – National Athletic Training Month:
Burpees; days = # reps
o April – National Keep America Beautiful Month:
Diamond Merkins; days = # reps
o May – National Guide Dog Month:
Loop sprints; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-31 = 3 reps
o June – National DJ Month:
Jump Squats; days = # reps
o July – National Cell Phone Courtesy Month:
Hand-Release Merkins; days = # reps
o August – National Wellness Month:
Plank Jack Shoulder Taps; days = # reps
o September – National Honey Month:
Bear crawl half of loop and sprint other half; days 1-9 = 1 rep; days 10-19 = 2 reps; days 20-30 = 3 reps
o October – Breast Cancer Awareness Month:
Merkins; days = # reps
o November – Academic Writing Month:
Captain Thors (big boy sit-up to American hammer [4-count] = 1 rep); days = # reps
o December – National Drunk and Drugged Driving Prevention Month:
Lieutenant Dans; days = # reps
• Actual workout:
o 21 x Side Straddle Hops
o 5 x Burpees
o 21 x Side Straddle Hops
o 5 x Burpees
o 21 x Side Straddle Hops
o 5 x Burpees
o 6 x Captain Thors
o 18 x Hand Release Merkins
o 19 x Burpees
o 24 x Diamond Merkins
o 16 x Plank Jack Shoulder Taps (2 is 1)
o 28 x Plank Jack Shoulder Taps (2 is 1)
o 5 x Jump Squats
o 27 x Jump Squats
o 3 x Sprints – Up the Stairs, Down the Ramp
o 7 x Captain Thors
o 21 x Side Straddle Hops
o 5 x Burpees
o 25 x Lieutenant Dans
o 19 x Merkins
o 2 x Bonnie Blairs (2 is 1)
o 1 x Bear Crawl/Sprint
o 21 x Side Straddle Hops
o 5 x Burpees
• Totals:
o 105 x Side Straddle Hops
o 44 x Burpees
o 44 x Plank Jack Shoulder Taps (2 is 1)
o 32 x Jump Squats
o 25 x Lieutenant Dans
o 24 x Diamond Merkins
o 19 x Merkins
o 18 x Hand Release Merkins
o 13 x Captain Thors
o 3 x Sprints – Up the Stairs, Down the Ramp
o 2 x Bonnie Blairs (2 is 1)
o 1 x Bear Crawl/Sprint
Count-O-Rama and Name-O-Rama.
Learn about the 6. Huckleberry.
Announcements.
COT / Prayers and Intentions.
8/8/20 – Pareto Principle
Q – Jennay
AO – The Fortress/The Suck
Pax
Charmin, Crank, Heisenberg, Huffy, Lego, Casper, Enron, Venom, Peach, Gepetto, Cocnut, Fossil, Biggie, MulanStark, Huckleberry, Flo
Open – Mission/5 Core Principals/Disclaimer
Thang
Explanation on Pareto Principle – 20% effort accounts for 80% of outcome. 4 Pax was roughly 20% of the total for the beatdown. For each exercise, when we hit 20% completion (or 4 pax) that would end the exercise. Whoever was 1, would come to the inner ring and be excluded from the 20% eligibility. This gave all other pax an increased opportunity to be in the 20% contributing to the end of the exercise (40 Reps or Failure).
Exercises
Merkins
Jump Squats
Big Boy Sit-ups
Carolina Dry Docks
Plank – Failure
Lt. Dans
Burpees
Flutter Kicks – Failure
Prisoner Squats
Imperial Walkers
Hand Release Merkins
Bonnie Blairs
Tuck Jumps
Bicycle – Failure
Pickle Pounders
Smurf Jacks
Monkey Humpers
Mercury Hammers
Close – NOR – COR – The 6 (Casper) – COT
Leadership Ruck and Run
Ruck PAX: Geppetto, Flo, Casper (Q)
Discussed components of a shared leadership team and the responsibilities of the leaders and team members.
Run PAX: Jennay, Stark
QIC – Stark
PAX – Lonzo, Footloose, Slurpee, Flo, Buttermaker, Chalupa, Isosceles, Mercy, Beaker, Coconut, Dropout, Simmons, Bongo, Coho, Woodstock, Meatloaf
The Thang – The T’Challa Shufflr
A little “See ya when I see ya” concept kudos to Momma Moose (FiA and my M)
Partner up. Perform workout set then run around grassy knoll. Wherever you meet your partner around the loop that is where you perform next set/ Then turn and go back the other way and meet partner back on other side of loop. The faster PAX will get more distance and push each other to stay equal on the run as much as possible.
Workout sets at each meeting were a pyramid of the following themed workouts for the new “Wakanda” AO
1-Panther Pushup (Yes I know we call them Merkins but it doesn’t have the alliteration sound)
2-Jaguar Jumps (aka surfer get ups) Which by unanimous response were a killer new move
3-Cougar Crunches, a V-up but instead of a V crunch you bring knees and elbows together like a kitty cat playing with a ball on a strong.
Then
2,4,6
3,6,9,
….
10, 20, 30
Repeat Level 10 and come back donw.
Most teams only got to about 10 as the max. The surfer get ups were like a sneaky harder burpee move. Blasted the core more then anyone excepted. **Thanks FiA Toledo Southside**
COR, NOR, Chalupa was the six, prayers for our schools, kids, and teachers as they try and figure out the best solution for this crazy 2020 school year and COVID’s impact. Prayers for Geppetto and his dad’s open heart surgery recovery.
Thanks to Simmons and Beaker for coming down from F3 Toledo
Always an Honor
Always My Pleasure
~Stark
Runners: Bourbon, Woodstock, Shawshank
Ruckers: Mercy (Q), Bongo, Dropout, Meatloaf, Footloose, Jimmy Dean
The runners ran, and the ruckers rucked. Rucking > Running. Brisk pace, 3ish miles, solid times with some solid ruckers.
We did a big loop around Fallen Timbers and out along Stitt Road, down around the new cookie cutter development, and back to the Flag.
Drowning Herschel Walker
Intro, Principles, Mission.
Bourbon, Jimmy Dean, Wipers, Footlose, OPEC, Bongo, Bluto, Dropout, Patriot, Woodstock, Shawshank, Mercy (Q)
The Q had the bright idea of incorporating Hershcel Walker’s approach to fitness, and then put on the back end a mental challenge.
Started with a quote from Herschel Walker about how you can do anything, no matter your age. Described Walker’s approach to fitness – massive amount of reps, 5 main exercises – merkins, pullups, sprints, situps, and squats.
Circled up in the field, with 4 cones set up near us for the sprints.
We did merkins, situps, and squats in cadence, and ran 2 suicides at the end of the cadence round.
For the HIIT round, we did 40 seconds on, 20 seconds off – 4 rounds for each exercise. 2 suicides at the end of the HIIT round.
During the HIIT round, the Q turned up the Taylor Swift tunes. The PAX enjoyed.
For the mental challenge, the Q borrowed from a GORUCK cadre-led workout. Each pax grabbed 2 (ice cold) water bottles, emptied one by drinking it or pouring it out.
We proceeded to do exercies with water in our mouths. A gulp from the full bottle, exercise, spit water into empty bottle.
Burpees, squats, Lt. Dans, Situps, lunges, bear crawls – a wide variety of exercises, with an attempt at a challenging number of reps, the Q finally shut up 2 of the biggest mouths in F3 – Bourbon and Bluto. With water in mouth, one had to focus on breathing through nose and staying calm. Some exercises were more difficult than others, such as burpees and bear crawls. Bear crawls were Bourbon’s ide.
Finishers: Route 66 – bear crawls and merkins, then 2 rounds of 30 seconds jump squats, 30 seconds jump lunges. Mercy put on some Van Halen and shut down the Taylor Swift for the jumping exercises.
COT:
Count-o-rama
Name-o-rama,
the 6; BONGO
Announcements and prayer intentions.
it was good to see some PBurg and Sylvania PAX, and Bluto’s words to us at the end of the beatdown were heartfelt and kind. It’s always good to see Bluto.
The Levy on 8/11/2020
PAX in attendance: Buttermaker, Jennay, Stark, Spaulding, Isoceles, Mile High (6), Coconut (Q)
Intro: Mission and Core Principles
Discussion– 2 ways to run faster: Increase the distance covered with each step or increase the number of steps taken/minute. Today the focus is on steps/minute, aka “Turnover”
Workout description:
2+ mi warmup at a moderate pace through the neighborhoods around the Levy, ending at the fortress. During the warm-up, the Q called a 1 min. time interval, in which the PAX counted their steps to establish a baseline of steps/minute. Did this twice to get an average.
Most runners have a baseline turnover rate in the 150-170 range. Increasing turnover is easy to do with practice. Our PAX were all in this range, mostly around 160-165.
From a baseline of 160, going to 175 steps/minute is almost a 10% increase. If the stride length is the same, this goes straight into speed. But it takes getting used to, so a runner will start increasing turnover by reducing stride length and increasing frequency. Over time, stride length will return ‘naturally’ as the pushoff gets stronger.
PAX ran the woodland park loop (0.83mi) 2x, once with a 175 and once with a 180 beats/min metronome, attempting to keep their footfalls on rhythm with the beat.
Discussion between loop, and observation of how the increased turnover feels in the body. Recommendations on individual practice.
Warmdown jog along 6th st back to the levy.
End with a brief yoga routine, especially lunge stretches for the hip-flexors–critical muscle group for running with higher turnover.
Closing
COR, NOR, 6 (Mile High), Announcements, Prayer Intentions
Velocity Ruck
Pax
Casper
Bootleg
Raven
Meatloaf
Lego
Hazmat
Peach
Geppetto
Enron
Ponzi
Flo (Q)
Mission & Principles
The Thang
Rucked 3.2 miles under 16:30 pace to the Commodore Perry statue through Riverside Park back to The Necropolis.
COR 11
NOR
Six was Hazmat
Announcements
Prayer
PAX: Huffy, Stark, Crab Legs, Gepetto, Enron, Peach, Coconut, Bourbon, Spaulding, Bongo, Meatloaf, Villa, Hannibal, Woodstock
QiC: Woodstock
3 F’s, Mission, Principles, disclaimer all covered by YHC.
YHC somehow ended up with Q’s for M, Th, and Sa so the plan is to do a 3 part series hitting targeted muscle chains. Monday was part 1 – the Wings (lats, traps, rear delts, and arms).
Originally planned as a real OYO burner, the HC’s kept rolling in and attendance was higher than planned so YHC had to modify on the fly to a partner exercise (as always – plan for the best but prepare for the worst/or weird situations). Here we go:
Counted off and paired up.
Partner 1 – sets of 5 pullups until Partner 2 finishes.
Partner 2 – suicides with the following: sprint to cone 1, 10 bent over coupon rows. Sprint back to cone 0. sprint to cone 1, carry coupon to cone 2 and do 10 deadlifts. carry coupon to cone 1 and do 10 more rows. sprint to cone 0. sprint out to cone 3, do 20 air presses, sprint to cone 0 and then switch with partner.
Did this until 6. then did an bicep/tricep/back burn down session.
COT – Peach was the 6 and crab legs had jokes.
Prayers up for the sick, their families, Gepetto’s new job, Smokey’s recovery, and parents/teachers for this jacked up school year.
Backblast – August 11, 2020
AO: The Commons – Levis Commons Clocktower – Perrybsrug, OH
QIC: Geppetto
PAX: Tupac, Shawshank, Dropout, Hannibal, Ponzi, Chanel, Mjölnir (2.0), Charmin, Megaladon (2.0), Geppetto, Huckleberry
Workout: BLIMPS
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warm up:
-(15) Side Straddle Hops (IC)
-(15) Chain Breakers (IC)
-Jog as a group 50 yards and back
The Thang:
Partner up and while one PAX runs 50 yards down and back, the other PAX performs the designated exercise. Once partners finish, they help motivate the remaining PAX.
(50) Burpees
(100) Leg Lifts (2=1)
(150) Imperial Walkers
(200) Merkins
(250) Plank Jacks
Time called
(20) Four count squats in cadence to finish
We circled up for:
Count-O-Rama – Eleven
Name-O-Rama
Sharing of the six – Shawshank. Joined F3 in 2018. Posted a dozen or so times. Life changes prevented him from posting. Going through a relationship change right now and has really benefited from the male fellowship and fitness. Aye!
Announcements: Footloose is VQ’ing the Maumee Ruck on Saturday. YHC asked for PAX to step up and Q or post in Grand Rapids while Smoky is on the mend.
Ball of Man – Prayers for Thai Guy’s girlfriend Vee, Ponzi’s health, Smoky’s recovery and for all the administrators, teachers and students going back to school in the coming weeks.
Spreadsheets from the Gloom: Mid 80’s, humid. Awesome to see Charmin and Chanel bringing their 2.0’s out to the workout! Led Zeppelin provided the soundtrack tonight. It was and always is an honor to lead
08/12/2020 – ABSolute Fun!:
Date: 06/24/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 17 PAX – Vila, Mile High, Coconut, Enron, Hannibal, Woodstock, Popeyes, Peach, Isosceles, Meatloaf, Lonzo, Charlotte, Footloose, Landslide, Crab Legs, Lavar, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
1. We failed on the first try and had to do the burpees. QIC decided to move on for sake of time.
Beatdown:
• Ab exercise for 50 reps then XX merkins, single arm curls, standing skull crushers (start with 10 count then add one rep after each ab exercise) then sprint to cones and back. Repeato.
• Exercises:
1. 50 Leg Levers
10 Merkins
10 single arm curls (count each arm; alternating if possible)
10 standing skull crushers
Sprint
2. 50 Alternating Heel Taps (count one heel)
11 Merkins
11 single arm curls (count each arm; alternating if possible)
11 standing skull crushers
Sprint
3. 50 Big Boy Sit-Ups
12 Merkins
12 single arm curls (count each arm; alternating if possible)
12 standing skull crushers
Sprint
4. 50 Freddie Mercury’s (count one knee/leg) (bicycle kicks)
13 Merkins
13 single arm curls (count each arm; alternating if possible)
13 standing skull crushers
Sprint
5. 50 LBC’s (crunches)
14 Merkins
14 single arm curls (count each arm; alternating if possible)
14 standing skull crushers
Sprint
6. 50 Oblique Crunches (each side)
15 Merkins
15 single arm curls (count each arm; alternating if possible)
15 standing skull crushers
Sprint
7. 50 Flutter Kicks (count one leg)
16 Merkins
16 single arm curls (count each arm; alternating if possible)
16 standing skull crushers
Sprint
8. 50 American Hammers (each side; use weight if you want)
17 Merkins
17 single arm curls (count each arm; alternating if possible)
17 standing skull crushers
Sprint
9. Max Plank Hold – Run the Plank
Hold plank for as long as possible when you can’t hold any longer, sprint to cones and back on repeato until all PAX collapse plank
Count-O-Rama and Name-O-Rama
Learn about the 6: Woodstock.
Announcements.
COT / Prayers and Intentions.
4 Men showed up on this beautiful morning to get better.
Q: Hannibal
Isosceles
Crackshot
Merida
Started off with some Side Straddle Hops, then some arm circles for warm up.
2 Rounds of:
20 Merkins
20 Leg Lifts
20 Merkins
20 Little Baby Crunches
20 Merkins
20 American Hammers
20 Merkins
20 Big Boy Sit-ups
20 Merkins
20 Flutter Kicks
Run the circle over the bridge, down the path, back over far bridge, down alley back to park.
Similar to before but with squats instead of merkins.
20 Squats
20 Leg Lifts
20 Squats
20 Little Baby Crunches
20 Squats
20 American Hammers
20 Squats
20 Big Boy Sit-ups
20 Squats
20 Flutter Kicks
CoT to close with Crackshot as the 6th.
PAX: Bourbon, Lego, Mile High, Popeyes, Beaker, Charmin, Jennay, Peach, Hazmat, Fossil, Spaulding, Casper, Huffy, Hannibal, Woodstock
QiC: Woodstock
Woodstock Part 2: The Foundation.
Core and Leg Focus.
Covered 3 F’s, 3/5 Principles and then all 5 Principles, Disclaimer.
Warmed up with some cadence SSH and Windmills, then broke down into 4 groups:
1) step up and squat. Using only your right leg, step up on the ledge then step down, then squat. Repeat 10 times, then switch legs. Keep repeating R/L until Station 2 finishes.
2) Run down to Hood Park and back. This is the timing group and called switch when back. Audible on round 2 to 10 walking lunges then LT Dan around the outside arc.
3) Steps. Simple and awful. Climb the stairs on repeato.
4) Box jumps (jump squats if not able).
Made it through 1.75 rounds before calling and switching to a COP for core. Planks (45 count), plank jacks in cadence. Imperial walkers IC, then Imperial Squat Walkers (with only a mostly jacked cadence) IC. Flutter kicks IC, then hello dolly IC. Leg levers OYO. LBC’s OYO.
Ended in a COT, Jennay was the 6 and he loves us. Prayers up for healing, health, patience, and grace.
Hard Ruck Café
VQ: Footloose 🕺
PAX: Simmons, Mercy, Lonzo, Footloose
– Mission
– 5 Principles
– Ruck: out and back through Fallen Timbers and SideCut Metro Park. Stopped twice for some PT with coupons (squats/ presses)
Counterfeit Leadership Ruck
Pax
Lego
Woodstock
Casper
Flo (Q)
Mission & Principles
Rucked 2.5 miles contrasting effective leadership vs virtuous leadership. Character traits of virtuous leadership were reviewed
Pax: landslide, peach, Lego, biggie, fossil, doubt fire, Spaulding, flo, nimbus, Chanel, Casper, Mulan, woodstock
QiC: Woodstock
Covered 3fs, mission, and principles + disclaimer
Warmed up with ssh, chain breakers, arm circles, and a quick lap.
Broke up into groups of 2.
Part 1:
Partner 1 does Paula Abdul’s – Spiderman Merkins for 2 steps forward (https://www.verywellfit.com/spider-walk-exercise-4688489) then 5 Mike Tyson’s (alt bear crawl and 10 Mike tysons). Walk back 1 and do 3 absolutions. Partner 2 runs ~ 50yards out and back, then 10 block curls and 10 block presses. Repeato until partner 1 reaches cone then switch. AMRAP for 15 minutes.
Part 2:
Dora. 100 burpees, 200 HR Merkins, 300 American Hammers (1 is 1). Partner 1 runs 50 out and back while partner 2 does work. Everyone picked up the 6 once they finished.
CoT – Chanel was the 6
Made sure to cover #IronPAX registration, Q school, GrowRuck, Metropark Friday, and other topics.
Sign up for IronPax here: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
Pre-Ruck:
Q: Mealoaf
PAX: Hannibal
Beatdown
Q: Meatloaf
PAX: Hannibal, Smoky, Crackshot, Merida
50 Austrailian Merkins
100 Tricep Dips
150 Imperial Walker (2 is 1)
Ran a lap ~0.25 mile
On the street we ran up and down the main block in town
-Going out: at each light post do 5 squats
-Coming back: 5 Side Straddle Hops
Remaining Time: Dice Game
1. 20 merkins
2. 15 LT Dan’s
3. 10 burpees
4. 30 big boy situps
5. 15 Carolina dry docks
6. 40 air presses
We did multiple of most, ironically (God graces us) – NO BURPEES
Backblast for 8/15/2020 at the battlefield
Brought to you by Coconut
Welcome to F3, who’se mission is to plant, grow, and serve small workout groups for men, to invigorate male community leadership. That’s done through 5 core principles of all F3 workouts.
Always Open to all Men
Always Free
Always held outdoors
Led in a rotating fashion by members who are not professionals
And ends in a circle of trust.
PAX in attendance: Wipers, Charlotte, Vila, Mercy, Lonzo, Footloose, Wall-E, Coconut (Q), Chopstick (Coconut-2.0). Simmons was present but rucked as alternate workout.
The Thang.
Setup:
Placed pieces of the shovel flag in 3 ‘Treasure’ locations. Laid out three choose your own adventure courses, each leading to one of the pieces.
Warmups
SSH, Alligator Merkin, Mountain Climbers
Counted off the PAX by threes and assigned one team to each course.
Course 1–Woods of Woe
>>Duck Walk 2 blocks to first decision point.
>>Choice of spider crawl or run. Spider Crawl results in pitfall with penalty BBSU and go back to the beginning (repeat duck walk) Run passes to next stage
>>Lunge walk from run end to next waypoint (pick up the 6 by reverse lunge walk)
>>Broad jump across clearing
>>Choice of Windmills or Imperial walkers. Windmills results in pitfall–go back to do the imperial walkers with penalty jump squats. Imperial walkers moves on
>>Success: Claim the wand of Wisdom (flagpole) and complete course with ~0.5 mi indian run back to base.
Course 2–Mountain of Madness
>>Bear crawl an obscene distance to first decision point.
>>Choice of more bear crawl or crawl bear. Crawl bear leads to pitfall with penalty air presses and have to restart. Bear crawl becomes ladder of bear crawl with hand-release merkins across parking spaces. Crawl bear and repeat ladder to pick-up 6.
>>Bear Crawl/HRM ladder becomes dragon walk/swimmer ladder for another 17 parking spaces.
>>Group mosey to next waypoint for choice
>>Choice of sprint towards yeti or parking space suicide away. Sprint leads to pitfall with penalty freddy mercury’s and go back and do the suicide. Suicide leads to next waypoint.
>>backpedal across parkinglot past yeti.
>>Team count Mountain Climbers (200)
>>Team mosey to recover the Sword of strength (shovel) and march back to base
Course 3–Swamp of Sufferin’ Succotash!
>>Alligator Merkin an awful amount to first choice point
>>Choose broad jump burpees, or continue alligator merkin. Burpees lead to pitfall with penalty decline merkins and restart. Continued alligator merkin leads to next waypoint.
>>Ape Hop across field.
>>Monkey humper until all team members have completed 50
>>Sprint to next waypoint
>>Low Lunge Walk to next waypoint
>>Choice of Dirty Hookups or Box Jumps. Dirty hookups lead to pitfall with penalty gas pumps (200 as a team). Box Jumps (3×10) lead to next choice point.
>>Choice of area to investigate: a leads to pitfall with 10 rounds of short stairs and go back to choice point. b leads to treasure find. Claim the Banner of Brilliance (flag) and Indian run ~1/4 mi. back to base.
All teams contribute their treasures to reassemble the shovel flag.
Still a little time left, so we did COP with additional Gas Pumps, Imperial Walkers, HRMs.
COR, NOR, 6 was Lonzo who has been seriously bringing it with the thursday thou.
Backblast – August 18. 2020
AO: The Necropolis
QIC: Geppetto
PAX: Flo, Hazmat, Bootleg, Vila, Peach, Enron, Ponzi, Raven, Geppetto, Meatloaf, Lego
Workout: Ruck PT
No FNG’s so right into Mission and Principles
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The “Thang”:
Ruck 1.2 miles from Fort Meigs to Orleans Park
Ruck PT – 20 flutter kicks (2=1) w/ruck overhead, 20 American Hammers (1=1) w/ruck, 20 yard ruck drag bear crawl. Repeato for 15 minutes.
Ruck 1.2 miles back to Fort Meigs
Ended with:
Count-O-Rama – Eleven
Name-O-Rama
The Six: Hazmat – Keeps coming back for accountability. Motivated by other men in the group. Made a commitment to post to a workout everyday this week.
Announcements: Q School Sept 12th.
Ball of Man – Prayers of thanks for the ability to rise each morning and exercise. Prayers for Ponzi, for Mountain Mentors kids going into the military and for the military in general.
Spreadsheets from the Gloom: Beautiful cool morning! Honored to lead this group!
Pax- Bongo, Meatloaf, Footloose, Slurpee, Dropout, Coconut, Lavar, Mercy, Chalupa, Lonzo
Q- Isosceles
The Thang:
Did a progressively more difficult workout, all CSAUP
1 minute: 20 calf raises, 10 Merkins
2 minutes: Seal crawls
3 minutes: duck walk with Cindy
4 minutes: dirty hook ups
5 minutes: Curl, swings, skull crushers 20 reps each on repeato
6 minutes: ape hop with Cindy 10 hops, 10 squat thrusters
7 minutes: Wolverine makers
8minutes: (actually on had 4 minutes left) Walk jog sprint
PAX: Stark, Woodstock, Geppetto, Huffy, Coconut, Spaulding, Bourbon, Meatloaf, Hazmat, Enron, Peach, Popeyes, Mile High, Ringo
Q: Isosceles
The Thang:
Stole the week 2 iron workout from 2019 called the meatloaf crusher.
10 Manmakers
20 shoulder presses
30 kettle swings
40 goblet squats (squat with Cindy)
50 block Merkins
1 mile run
Repeat reps of 10, 20, 30, 40, 50
0.75 mile run
Repeat reps of 10, 20, 30, 40, 50
0.5 mile run
Repeat exercises
0.25 run
Pax- Stark, Bourbon, Woodstock, Fossil, Coconut, Doubtfire, Landslide, Callahan (FNG), Jennay, Mile High, Spaulding
Q- Isosceles
The run
Dynamic stretching
Warm up run to Woodlands Park
Run 1 mile at 5k pace
2 minute rest (slow run or walk)
Run 1 mile at 5k pace
2 minute rest (slow run or walk
Run 1 mile at 5k pace
Run back to the Levy
Q: Meatloaf
PAX: Bourbon, Woodstock, Coconut, Gepetto, Popeyes, Landslide, Hazmat, Isoceles, Ringo, Mile High, Hacksaw, Vila, Crab Legs, Simmons, Lonzo, Mercy, Peach, Footloose, Enron, Huckleberry
Beatdown: be on a field (Soccer/Football)
Part 1: 30 minutes
4 exercises at 5 stations
-Stations are ~20 yards apart from each other
Exercises:
10 LT Dan’s
20 Merkins
40 Squats
80 Air Presses
On your way “out” you bear crawl to the next station
On your way “back” you lunge
Part 2: Extra exercises
We did Side Straddle Hops, Windmills and Chain Breakers
PEACE
Q: Houdini
PAX: Charmin, Nimbus, Huckleberry, Huffy, Hannibal, OK, Fallout, Tupac, Shawshank, Chubbs, Meatloaf, Chanel, Bonds
The Thang
Stations:
1: 16 Alabama Azz Kickers
36 LBCs
2: 16 Absolutions
46 Klinger Kicks
3: 16 Peter Parkers
36 Imperial Walkers 2 is 1
4: 16 Lt. Dans
16 Monkey Humpers
5: 16 Burpees
26 High knees
Cadence work:
10 Rocket Squats
21s. (SSH)
Elevator Merkins
38 Birthday Lunges 2 is 1 for Bonds
COR
COT
Respectfully Submitted
Houdini
Q: Smokey
Crackshot
Merida
We did two rounds of this
ABCs at the light post
Bear crawl to swings
25 Australian pull UPS
Ap walk to bush
25 American hammers
Alligator merkins to tree
25 Monkey humpers
Karaoke to bridge
25 Carolina dry dock
Mosey to the back corner of townhall
25 pickle ponders
Lunge walk back to the light post
Plank for 6
We finished out the morning doing a lap around front street:
10 if each going east
Lamp post – merkins
Tree – squats
Trash can – burpees
10 of each goin west
Lamp post – air press
Tree – lunge
Trash can – SSH
COT we prayed for merida and all the other teachers and students that are starting back to school and that they will have a smooth go.
Workout: I Got A Fever!
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 13 – Bourbon, Dutch, Geppetto, Woodstock, WALL-E, Mercy, Isosceles, Simmons, Raven, Bongo, Coconut, Hacksaw, Lavar
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Exercises that begin with the letters DAILY RED PILL:
D.aft Punk – 12 count lunges. Left leg forward, back to center. Left leg to the side, back to center. Left leg back, back to center. Right leg back, back to center. Right leg to the side, back to center. Right leg forward, back to center. Around the world. Get it? 10 reps OYO
A.be Vigoda – Slow arm circles
I.ndian Bear Crawl Line up head to toe in plank, guy at the end bear crawls to the front, then the next guy etc. While waiting PAX are doing Merkins. One time through the PAX.
L.t. Danger Lt. Dan’s with a Merkin. The sequence goes lunge-lunge-squat-merkin. 10 reps OYO
Y.ul Brynner-(seven different Merkins) Carolina DD, Wide Arm Merkin, Merkin, Ranger Merkin, Diamond Merkin, Crucible Merkin, Chuck Norris Merkin 10 each OYO
R.E.D. Barchetta
100 yds. – 100 SSH – 100 yds. Plank for six
75 yds. – 75 Mt Climbers – 75 yds. – Plank for six
50 yds – 50 LBC’s – 50 yds – Plank for six
25 yds – 25 Merkins – 25 yds – Plank for six
10 yds – 10 Burpees – 10 yds – Plank for six
P.eople’s Air Presses Sit against a wall and do air presses. Three sets of 10 in cadence
I.ndian Crab Walk While lined up on your six, the guy in the back crabwalks to the front, then next guy, etc. Guys on 6 are doing LBCs while waiting. One time through all the pax.
L.a La Leggy – squats, calf raises, squat jumps, and calf raises (10, 4 count each in cadence)
L.eg Wreckers Separate groups 25 yards apart. Group 1 does Lt. Dan’s until they reach Group 2. Group 2 holds Al Gore. Upon arrival, Group 1 holds Al Gore while Group 2 Lt. Dan’s back. Three cycles. The song “Stayin’ Alive” was playing so we finished up with John Travolta’s (10 reps each side OYO).
Called time and circled back at the flag for:
Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayer. Count o Rama – 13. The Six – Hacksaw. EH’d by Bluto, named by Froman. Loves this group because of seeing men grow and lead their families, communities, at work, etc.
Announcements: QSchool Sept 12th, Sex traficking run sign up, FloRuck Oct 24th
Prayers for families, students, teachers, etc going back to school. Prayers for my wife as her father passed away.
Moleskin/Spreadsheet from the Gloom:
Beautiful morning for a workout
Blessed to be a part of this group
Shared that my wife and her father were estranged and his passing has brought many emotions to the surface. Anger, sadness, regret, etc. Tomorrow is not guaranteed. Reach out to friends and family who you may not have talked to in a while. You never know when they will be gone.
Workout: Ruck PT
Date: 8/22/20
Location: The Battlefield – Shops at Fallen Timbers – Maumee. OH
QIC: Geppetto
PAX: 12 – Runners: Bourbon, Woodstock, WALL-E, Lavar
Ruckers: Dutch, Geppetto Mercy, Isosceles, Simmons, Raven, Bongo, Hacksaw
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Pre running and rucking
Runners did their thang.
Ruckers rucked one mile at a sub 16 minute pace and stopped for 15 minutes of the following PT:
10) American Hammers with ruck
10) Merkins with ruck on
10) Ruck overhead squats
Repeato
Finished with another mile ruck.
Called time and circled back at the flag for 2nd F before the start of beatdown.
Saved COT for after beatdown.
Mirror Therapy
PAX # 7
Q: Simmons
Landslide, Meatloaf, Footloose, Charmin, Merci, Simmons from another mother, Lonzo
Warm up: 15 Side straddle hops
Mosey around the High School
Partner up
The Thang: Complete 1st exercise then mirror your partner in running/sprinting/skipping/high knees…whatever they choose.
Complete 1st and 2nd exercise then mirror your partner in running/skipping/high knees…
Complete 1st/2nd/3rd exercise then mirror
Ten reps of:
1. Lt Dans
2. Crunchy Frogs
3. Stump Huggers
4. Carolina Dry Docks
5. Star Mans
6. Plank Jack Shoulder Taps
7. Catalina Wine Mixers
Bear Craw back to the flag
Count O rama
Name O rama
The 6 was Lonzo. Appreciated being challenged by fellow pax members as well as accountability.
Announcements: Iron pax
Pray Requests: jobs for fellow pax members
End in COT
Honor to lead this group of men this morning. Thanks for the opportunity
QIC – Stark
PAX – Thai Guy, Wipers, Charmin, Flo, Peach, Shooter, Casper, Huckleberry, Shakira, Hazmat, Landslide, Enron, Lego, Doubtfire, TuPac, Heisenberg, Meatloaf, Hannibal, OK, Chanel, Fossil, Mulan
The THANG
New Kids on the Block
Round 1 (22 Mins)
10 – Jump Over Burpees
15 – Bent Over Rows
20 – Squat Thrusters
25 – Declined Merkins
30 – Curls
Half Gasser with block
REPEATO!
Round 2 (22 Mins)
10 – Jump Over Burpees
15 – Block Squats
20 – Surfer Get Ups
25 – KB Swings
30 – Inclined Merkins
Half Gasser with block
REPEATO!
COR, NOR, Brought Shooter in for the SIX as a transplant from our F3 Toledo brothers. Prayers for our schools, kids, teachers, Thai Guy and his girl friend, Shawshank, and everybody still trying to make sense of this new world we live in.
Always an honor
Always My Pleasure
~Stark
08/24/2020 – The First:
Date: 08/24/2020
Time: 5:30 – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Bourbon
PAX: 20 Total – Huffy, Spaulding, Isosceles, Meatloaf, Geppetto, Woodstock, Stark, Crab Legs, Bongo, Shawshank, Peach, Okay, Mile High, Casper, Stalker, Mercy, Popeyes, Ringo, Enron, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
This beatdown is designed after the very first F3 beatdown back on 01/01/2011 with slight modifications for AO, etc. This is a little history before Q School that will be held on 9/12.
Beatdown:
• Today’s beatdown is not the exact workout performed by the men at the first post, but inspired by it. Unless specified otherwise, all exercises will be to a 34 count in recognition of the 34 men posting at that first workout back in 2011.
• Mosey to the small loop around the soccer fields by the hill.
• In Order (plank or Al Gore when finished until the 6th finishes):
o Merkins
o Wide-Arm Merkins
o Diamond Merkins
o Military Merkins (knuckle push-up with your elbows in tight to your sides)
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Hydraulic Squats (squat- right knee down- left knee down- right knee up- left knee up- stand up)
o Dolly (on your 6 with legs 6” off ground- spread apart- bring together)
o Flutter Kick (4 count)
o LBC’s
• Run the small loop
• In Order (plank or Al Gore when finished until the 6th finishes):
o Side Straddle Hop
o Burpees
o Mountain Climber
• Howling Monkeys (Circle up- 10 monkey humpers each around the circle like dominos- when done you hold it until everyone gets a turn to do theirs… faster is better here.)
• Mosey back to the shovel flag
Count-O-Rama and Name-O-Rama.
Learn about the 6: Woodstock.
Announcements.
COT / Prayers and Intentions.
Q: Meatloaf
PAX: Flo, Shakira, Casper, Charmin, Hazmat
Rucked to Hood Park
-15 Ruck sack swings
-10 Squats with Ruck sack on
-15 Tricep dips with Ruck sack on
Rucked back to Fortress
War Beatdown
The basic concept of the beatdown is that PAX are split into two teams. We tried a few variations, but landed on a champion representative from each team telling the Q how many reps of an exercise they would do. Their teammates would continue to do reps until the representative finished. The team who opted for the higher number could choose a ‘punishment’ for the other team. Based on the card game, but numbers could go as high as PAX wanted.
PAX:
Dropout, Mile High, Spaulding, Stark, Tupac, Bourbon, Ringo, Lego, Huckleberry, Geppetto, Peach, HazMat, Hannibal, Fossil, Coconut, Casper (Q).
10 men and myself got together to ruck.
Q: Hannibal
Ringo
Popeyes
Peach
Bongo
Enron
Meatloaf
Geppetto
Hazmat
Bootleg
Ponzi
Start with a circle with mission and principles.
Rucked for a total of 2.53 miles with some PT involved.
Bear Crawled up a hill behind the Fort.
Continued on to Orleans and stopped for PT
Squats, Merkins, Shoulder presses w/ruck, curls.
Rucked on back to the Fort and up “Agony Hill” back to the parking lot for some PT to finish.
Lunges, American Hammers with Ruck, and hold plank with pushup on your count.
count-o-rama, name-o-rama, announcements, prayers
Great Morning!
Backblast for The Levy (run) on 8/25/2020
Intro: Mission & core principles
Run description:
Speed is a combination of stride length and turnover (strides/time). Discussed how to increase turnover by shortening and quickening stride.
Took warm-up jog from the Levy to Bicentennial park (~1.8mi. Counted steps/min 2x during the job. PAX were around 156-178.
At Bicentennial park, Pax did a short loop ~600m, with a 170BPM cadence tapped out by metronome. Then a full 800m loop counting steps to get a baseline on stride length.
Finally, putting it all together, one timed loop of 800 m while counting steps.
Example data from Coconut:
baseline steps/min ~170
baseline steps/800m 686
Uptempo steps/800m 520 (about 5’/step)
Uptemp turnover ~194
Also discussed power as energy/time with PAX and that each individual has a ‘burn rate’ or power level he can sustain over time. Improving speed can be done by improving a PAX’s sustainable burn rate, or by improving efficiency…turnover of 180 typically brings big efficiency benefits compared to ~165.
Cooldown jog back to the Levy.
COR, NOR, (Flubber was 6).
Announcements, Prayer intentions.
Always an honor to lead a run workout, and see the dedication and work PAX are willing to put in. Congrats to all the men!
PAX in attendance:
Spaulding, Jennay, Landslide, Patriot, Fossil, Flubber, Mile High, Charmin, Coconut
The Q: Lavar
The PAX: Simmons, Popeyes, Huckleberry, Lonzo, Drop Out, Bourbon, Mercy, Shawshank, Enron, Villa, Mile High, Meatloaf, Peach, Coconut
“Pull Your Weight”
Concept was the reinforce how important it is to give it your all, whether at a beatdown or in life, because other people rely on you and you set an example for the world to see.
Warmed up with some 4 count air presses and 4 count air squats.
Broke into 4 teams. Each team competed in a Bearpee relay race. Had 4 cones set up about 7 yards apart. At each cone, 2 burpees. After final burpees, spring back. While waiting to do bearpee, each PAX did side straddle hops without stopping.
Each team then had the choice of 4 workout combinations. Picks were made in the order of Bearpee race finish, with each exercise combination done by one team only.
Choices were 500 merkins, 150 lt dans, 25 there and back sprints (starting line to final cone and back); 500 two is one flutter kicks, 200 two is one bonnie blairs, 25 there and back bear crawls; 150 burpees, 1,000 little baby crunches, 25 there and back crab walks; 100 absolutions, 150 carolina dry docks, 25 there and back lunge walks.
If a team finished, the members joined the other teams to help them finish. At the end, everyone was doing crab walks. It was a sight to behold!
We then did rooster relays, with each team member running a rooster (100M sprint) and then planking, al gore, side straddle hops, pickle pounders, or monkey humpers while waiting.
Ended in the COT. No FNG’s. Q School on 9/12 reminder. Prayer requests included Shawshank’s brother in his fight with addiction and Mile High’s son’s physical healing. Ended with a prayer highlighting that everything is God’s and that if we let Him transform our hearts, His Power is unstoppable within us.
QIC – Stark
PAX – Huckleberry, Peach, Raven, Flo, Doubtfire, Coconut, Jennay, Spaulding, Hannibal, Casper, Fossil, Lego, Shawshank, Mile high, Popeyes, Ringo, Callahan, Mercy
The THANG:
A “STARK” Original
AMRAP
S – 15 Surfer Get ups
T – 20 Tennessee Rocking Chairs *
A – 25 Angle Grinders**
R – 20 Rosalitas***
K – 15 Katydid Burpees****
Run up Steps
Perform 5 Burpees at Top of the Wall
Run Down Ramp
Rinse and Repeato!
Each Circuit is 100 reps! Can you get 400, 500, 600?…more?
*Tennessee Rocking Chair
1) Bending only at the waist, touch toes. 2) Bending only at the knees, drop to a squat position. This should rotate your torso back to vertical and arms horizontal. 3) Straighten the knees, returning to toe-touch position. 4) Return to starting position
**Angle Grinder
Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count.
1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin
***Rosalita
Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start. A hello Dolly with feet in the air.
****Katydid Burpee
Start in standing position, bring hands to feet and jump feet back to plank position. Merkin. Then inch worm hands to feet and broad jump back to starting position. Repeato. Credit to my M (Katie aka Mama Moose). Oh no she didn’t! Oh YES Katydid!.
COR, NOR, Coconut with a really strong 6 calling us to be leaders, telling us we are leaders, sharing that he felt alone in the good fight until he found his brothers in F3. Prayers continued for Thai Guy and his girlfriend and Doubtfire’s leap of faith with his brother today!
Go be better men now ya hear!
Always an Honor
Always My Pleasure
~Stark
F3 Black Swamp
Q: Rick “Huckleberry” Thielen
8/25/2020 @ 6 PM
The Commons
PAX:
Isosceles
Chanel
Hannibal
Dr. Banana
OK
Fallout
Shawshank
Thai Guy
TuPac
Bonds
Huffy
Moana
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-13)
The Thang:
Warm Up
In Cadence
21-Side Saddle Hops
21-Windmills
21-Squats
I M P A C T :
I: Imperial Walker (2 is 1)
M: Merkin
P: Plank Jack
A: American Hammers (2 is 1)
C: Crunches (2 is 1)
T: T-Merkin (4 count)
After each set (I-T):
Run to Cone, then
Lunge-Walk back
Start the first set, doing one each, then run.
Second, set is two each, then run.
1-10
10-1.
Circle of Trust:
Count Off (1-13)
NOR
Six was Fallout
Ask for Announcements: Q-School on 9/12/20
Prayer Intentions: Thai Guy and his girlfriend (Vee), Thai Guy’s Mom, Shawshank and Isosceles and Chanel (Back to School Teachers)
Prayer
Concluded at 7:15 PM
PAX – Geppetto, Footloose, Chalupa, Woodstock, Dropout, Simmons, Meatloaf, Slurpee
Q – Lonzo
Fitness – Fellowship – Faith
The Mission of F3: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES OF ALL F3 WORKOUTS:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
2020 IPC Week 0
4 Rounds for time
50 Air Squats
40 Big Boi Sit-ups
30 Merkins
20 Bonnie Blairs
10 Burpees
400 Meter Run
Once one finished they caught their breath and helped the rest until they finished or continued with the Thursday thousand Merkins. It was great having everyone finish the last pax run together.
We got some pictures and had cookies to celebrate.
COT
Simmons was the 6. He let us know that Needle (who hasn’t shown up in while) got him out, but he lives only a few houses down from Mercy. Since starting F3 he got see what the crazy guy with a beard and backpack was doing.
Closed with a short prayer.
The Battle of Fallen Timbers Ruck
Pax
Dropout
Simmons
Slurpee
Footloose
Wrong Way
Mercy
Hazmat
Moana
Flo (Q)
Mission & Principles
COR 9
Rucked 2.7 miles stopping at the battle memorial to discuss the pre-battle dissension between Chief Little Turtle and Chief Blue Jacket and its impact on the British and Native American coalition.
NOR & COT done after beatdown.
“12 x 25” Dirty Dozen Beatdown
Welcome
One FNG
Mission
Principles
Pax
Dropout
Simmons
Slurpee
Footloose
Wrong Way
Mercy
Hazmat
Moana
Isoceles
Woodstock
Rockwell (FNG)
Flo (Q)
Warmup
25 SSH in cadence
OYO arm circles, twists & squats
The Thang
25 reps of 12 exercises using 25-35lb coupon
Lower body
Upper body
Core
Swings
Merkins
Hammers (2 is 1)
Run 100 yards
Squats
Rows
Flutter Kicks (2 is 1)
Run 100 yards
Lunges
Presses
Big Boys
Run 100 yards
Deadlifts
Curls
LBCs
Run 100 yards
Repeato for 45 minutes
Cool down
COR 12
Six was Wrong Way
NOR
FNG “Rockwell”
Announcements
COT
Leadership Ruck
Mostly discussed upcoming Louisville Growruck and preparation for that as well as best way to rejuvenate pre-ruck interest Saturday mornings.
PAX:
Meatloaf, Geppetto, Raven, Casper (Q)
Box of Fun
8/29/20
0645-0745
PAX: Lego, Houdini, Smoky, Crackshot, Merida, Pennywise, Bongo-Q
Mission Statement
5 Core Principles
Disclaimer
Warm up:
All in cadence:
Side straddle hops X 15
Willie Mays Hayes X 10 each leg
Imperial Walkers X 10
The Thang:
4 stations were set up by the Q, hence “Box of Fun”!
Station 1: The Park
10 Manmakers Burpees with coupon
10 Squat Thrusters with coupon
15 Curls wit coupon
15 bent over rows with coupon
10 tricep extensions with coupon
Duck walk across bridge
Station 2: The Towpath
10 Big Boi Sit-ups
15 Air Squats
10 Merkins
20 Side Straddle Hops
Mosey 400 meters to The Smoke Stack
Station 3: The Smoke Stack
15 Dips
25 Incline Merkins
30 Step Ups (2 is 1)
25 Decline Merkins
Lunges walk across bridge
Station 4: The Alley
25 Big Boi Sit-ups
30 Air Squats
25 Merkins
30 Side Straddle Hops (2 is 1)
Mosey back to park, repeato
After most PAX (except Houdini, who had made it to round 3) completed 2 rounds, Q sent PAX back to the park, and directed them to hit the wall in wall sit position, for some “People’s Shoulder Presses”, which were completed in cadence, and the Q’s pace, changing pace as he went.
Q called beatdown after this, and circled up the crew.
COR
NOR
Know the 6- Pennywise was the 6, talked about his need to get back out in the gloom, that he missed the interaction.
Announcements: Q-school, IPC, Floruck
Prayers: Houdini’s wife and continued healing, Pennywise and his job search, Bongo’s SIL Jackie and cancer, patience and compassion for our nation and to let her heal!
Moleskin:
Scary morning, close to cancelled due to lightning. But 60 degrees, low humidity, but wet conditions made for some wet backsides.
Tough beatdown for those that completed IPC beforehand, and plenty of mumble chatter took place regarding this. Q was please that he finally “brought the pain”!
8/29/20 Q Heisenberg and Mulan.
Fortress/Grace
5250 VanHalen style
23 PAX
Casper
Logan. Shawshank
Josh Biggee
Micheal Doubtfire
John. Huffy
Dutch
Scott Geppetto
Ben. Floater
Jake Jannay
Jesse. Fossil
Alex. Meatloaf
Vangoh
Bob. Raven
Alan Coconut
Andrew. Peach
Bourbon
Rick. Huckelberry
Jason. Tieguy
Jason. Enron
Chris Charmin
Jamey Birson. Two Buck Chuck
Chris. Heisenberg
Dave. Mulan
Date: 8/31/2020
Time: 5:30 AM – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Dutch
PAX: 19 total:
Ringo, Stalker, Crab Legs, Enron, OK, Gypsy, Van Goh, Casper, Huffy, Bourbon, Gepetto, Woodstock, Meatloaf, Charmin, Viva, Stark, Popeyes, FNG – Riverdance, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
The Thang: What the F3?
Started off with the 10 minute burpee challenge. Then switched to deconstructed burpees.
Deconstructed burpees – start with 5 reps and increase by 5 with each lap.
Corner 1 – plank tuck
Sprint to next corner
Corner 2 – Merkins
Sprint to next corner
Corner 3 – Jump Squats
Sprint to next corner
Corner 4 – Air Press
Sprint to Corner 1
Then we got a taste of IPC week 1
EMOM
First minute – 3 burpees, Hand release release Merkins
Second minute – 3 burpees, leg raises
Third minute – 3 burpees, jungle boy squats
Fourth minute – 3 burpees, big boy sit ups
Fifth minute – 3 burpees, standing forward lunges
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6 and naming FNG).
The 6: Gypsy
Q spoke about international overdose awareness day.
PAX: Coconut, Stark, Doubt fire, Shawshank, Fossil, Landslide, Jennay, Woodstock
QiC: Woodstock
3Fs, Mission, Principle and Disclaimer were covered.
YHC had the glorious idea to continue with the advanced running training (aka tap into the knowledge of folks who run a lot without falling). We have done intervals, fartleks, strides, and cadence work. We have also done hills in the past, but not quite like this.
Warm up easy run to Hood Park and down the road. Hard run up to the top, loop around and back down. At the bottom, immediate run backwards to the top, loop down and hit the trail to the mid point. Come back to Hood and repeato (hard run, backward run, flat run). We did this for about 30 minutes, then went to the Wall for some chutes and ladders style running. Down ramps /up stairs, alternating each time as every step or skip step. Repeato for about 15 minutes, return to the Levy.
Ended with COT, Landslide was the 6 and he likes the word *asshole. And F3. Especially F3.
PAX: Huckleberry, Houdini, Bongo, Dr Banana, Hannibal, Isosceles, Meatloaf, Moana, Luigi, Okay, Chanel, Chubbs Fallout, Charmin, Nomad, and VanGogh
Q: VanGogh
Warmup stretches:
Workout:
As a pair: one does a lap around the loop while other does as many reps as possible. Work together to hit the numbers.
200 merkins
300 big boi sit ups
400 squats
500 arm raises
600 1 is 1 American hammers
700 1 is 1 lunges
Meatloafs bday so did 26 burpees and 26 lt Dans
COT
6: Meatloaft
Bootleg VQ Ruck(Fast Pace) on 9/1/2020
Q: Bootleg (co-Q Ponzi)
Pax: Bootleg, Ponzi, Meatloaf, Bambi, VanGogh, Enron, Lego, Ringo, Popeyes, Hazmat, Stalker, Raven, FNG Dave Ramsey ( F3 Name: Lyman)
Mission and Core Principles
2.89 mi Ruck Necropolis to Maumee River and Back
Time: 48.32 min
COT
09/02/2020 – The Triangle:
Date: 09/02/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 24 PAX – Raven, Vila, Peach, Stalker, Mercy, Geppetto, Huckleberry, Dutch, Bongo, Shawshank, Hacksaw, Woodstock, Ringo, Meatloaf, Doubtfire, Simmons, Landslide, Coconut, Lavar, 5 Wood (FNG), Popeyes, Pennywise, Lonzo, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX nailed it on their first try!
Beatdown:
• Three cones in an equilateral triangle. Each cone representing a year of F3 for Bourbon as today mark’s YHC’s three-year anniversary with F3.
• Start at 15 reps of exercise at cone 1, sprint to cone 2 and complete 15 reps of exercise, etc. until you finish back at cone 1.
• Drop reps by one each cycle through and get as low as you can.
• Cone 1 = Absolutions
• Cone 2 = Captain Thors
• Cone 3 = Burpees
• After each set of cones, run the small loop/field
• Repeato and drop by one rep each cycle through
Count-O-Rama and Name-O-Rama
Learn about the 6: Geppetto.
Announcements.
COT / Prayers and Intentions.
PAX – Simmons, Dropout, Footloose, Bagels, Lyman, and Stalker
Q’s – Meatloaf and Lonzo
Missing Q – Woodstock 😢
Fitness – Fellowship – Faith
The Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 CORE PRINCIPLES OF ALL F3 WORKOUTS:
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Thang
Meatloaf improvised and came up with the beatdown below on the fly. He did this with Lyman and Stalker.
20 Incline Merkins
20 Dips
20 Toe Taps
20 LBC’s
Lap around field
Repeato
Lonzo led IPC week 1 with Simmons, Dropout, Footloose, and Bagels.
EMOM (called by app)- 3 burpees
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)
COT Dropout was the 6 and mentioned how he was EH’d by a pretty cool guy and Hacksaw came up with his name because he looks like Zuckerberg. Which is funny because he is still in school. He keeps coming out because of the accountability and people checking in on him.
Closed with a short prayer.
Backblast for ‘The Wall’ on 9/3/2020
PAX: Peach, Shawshank, Calahan, Stark, Fossil, Jennay, Landslide, Hannibal, Enron, Popeyes, Ringo, Coconut (Q)
The Thang:
Intro–Fitness, Fellowship, and Faith. Mission. 5 core principles.
Warmup. In cadence–Smurf Jacks, Smurf Sticks (New), Travoltas, Trepak (New)
The Work: Crazy Eights. Figure 8s on the stairs and ramp at Perrysburg’s finest AO.
Reps at the bottom of the wall, ascend the ramp–first leg of ramp bearcrawl, 2nd leg to midpoint of stairs duck-walk, stairs to top–reps at the top of the wall, high knee run to the end, mosey down ramp and steps, creating a figure 8 design.
At the bottom–20 reps of a different exercise each lap.
Lap1-Hand release Merkins
2-carolina dry docks
3- Spider Climbers (2=1)
4- Absolutions
5- Plank-jack, shoulder tap (2=1)
6- Travoltas (10/side)
7- Donkey Kicks
8- Dirty Hookup
At the top, 20 reps of a different exercise each lap.
1st lap- air squat
2- Bonnie Blair (2=1)
3- Lt. Dan
4- Smurf Jacks
5- Cheerleaders
6- Smurf Sticks (2=1)
7- Box Jumps
8- Trepak (2=1)
COR, NOR, COT (Jennay 6)
This beatdown kept the PAX moving non-stop, always changing up the motion and bumping the intensity with reps at the top and bottom of the hill. All the PAX really gave a good push.
Soundtrack for the work was songs with Crazy or Eight in the title.
2 new exercises were introduced:
Smurf Stick is a relative of Twinkle Toes–low squat position, but instead of calf raises, you move one foot to heel and the other to toe, like you were riding a ripstick. 4 count cadence–Right toe, left heel–back to center–Left Toe, Right Heel–back to center.
The Trepak is a simplified motion from the folk dance of the same name. from a low squat position, in 4 ct cadence–extend left leg straight in front (or slightly out to the side)-1–Bring back in to low squat-2–extend rt leg straight in front (or slightly out to the side)-3–Bring back in to low squat-4.
An honor and a privilege to put in the work with such a fine group of men.
-Coco
The Q: Lavar
The PAX: Woodstock, Mercy, Lymon, Rockwell, Wrong Way, Wall-E, Hacksaw, Footloose
Warmup: Butt kickers and high knees, 20 yards there and back
Round 1
5 cones. At cone 1, 10 burpees, run to cone 2, 20 merkins, back to cone 1, 10 burpees, to cone 2, 20 merkins, run to cone 3, 30 Carolina dry docks, back to cone 2, 20 merkins, to cone 1, 10 burpees, to cone 2, 20 merkins, to cone 3, 30 Carolina dry docks, to cone 4, 40 2 is 1 flutter kicks, back to cone 3, 30 Carolina dry docks, to cone 2, 20 merkins, to cone 1, 10 burpees, to cone 2, 20 merkins, to cone 3, 30 Carolina dry docks, cone 4, 40 2 is 1 flutter kicks, to cone 5, 50 air squats, then to cones 4, 3, 2, and 1 doing each of the assigned exercises again.
Ab work for a quick rest. In cadence we did varying numbers of LBC’s, American hammers, hello dollys, and big boi situps.
Round 2
Same deal with the cones as before except numbers of exercises were 5, 10, 15, 20, and 25 respectively. All exercises done with a cinder block. Cone 1 was squat thrusters, cone 2 kettle bell swings, cone 3 was shoulder presses, cone 4 was curls, and cone 5 was tricep presses.
Finished with more ab work doing flutter kicks and levers in cadence in varying numbers.
Ended in the COT with Rockwell as the 6.
Q School Prep
Mission
Principles
Pax
Bourbon
Casper
Jimmy Dean
Raven
Meatloaf
Flo (Q)
The Thang
Rucked 2.7 miles discussing the F3 leadership development process (LDP).
The four components of the LDP:
Schooling
Apprenticeship
Opportunity
Failure
COR, NOR & COT at the beatdown.
The Fortress 300
Pax
Van Gogh
Doubtfire
Huffy
Casper
Raven
2 Buck Chuck
Meatloaf
Landslide
Heidelberg
Lego
Enron
Nimbus
Bourbon
Chanel
Fudd
Boyz 2 Men
Jimmy Dean
Jennay
Callahan
Biggie
Hazmat
Mulan
FNG (Nitrous)
Flo (Q)
Welcome
Mission
Principles
Warm up
SSH (25)
Arm circles OYO
Twists OYO
The Thang
25 reps per exercise w/ coupon
Swings
Merkins
Hammers (2 is 1)
Run (suicides)
Squats
Rows
Flutter Kicks (2 is 1)
Run
Lunges
Presses
Big Boys
Run
Deadlifts
Curls
LBCs
Run
Finish run as a group
COR 24
NOR
Six was 2 Buck Chuck
Named FNG “Nitrous”
Announcements
Prayer
Honored to lead 24 HIM! #ISI
Correction:
Pax list:
Heisenberg 🙂
QiC: Dropout
Pax: Ruck- Dropout, Footloose, Wrong Way
Run- Woodstock, Wall-E
Mission and Principles
2.3mi Ruck
COT after beatdown
Q – Meatloaf
PAX: Popeyes, Ringo, Bereta, Mile High, Woodstock, Lavar, Bongo, Landslide, 5Wood, Wicked, Vila, Enron, Geppetto
Introduction – Welcome to F3
Fitness, Fellowship, Faith
Mission: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
5 Core Principles
1. Always free
2. Open to all men
3. Always outdoors
4. Led in rotating fashion of non-professionals
5. Ends in a CoT
Disclaimer: You v You
Warm-Up
1. Chain Breakers x15
2. Windmills x10
Beatdown:
We will be working out in a line, completing a set of exercises, moving out to a certain point, returning, and repeating.
Beatdown: 30 minutes
1. Legs – Jump Squats x20
2. Core – Plank Jacks x20
3. Chest – Wide Merkins x20
4. Move out – Bear crawl
5. Move back – Sprint
Cool Down: 100’s
1. Air Presses
2. Merkins
3. LBC’s
Close
Count-a-rama
Name-a-rama
FNG naming?
6 – Mile High
Announcements
Prayer
QIC – Stark
Pax – Huckleberry, Isosceles, Simmons, Coconut, Crackshot, Chopstick
The Thang
Hammertoned
Tabata style workout. 45 seconds on, 15 seconds rest. Each round had 4 sets. All with sledgehammers!
1.) Hammer Punches
2.) Squat with row
3.) Shoveling
4.) American Hammers
5.) Driving a Fence Post
6.) Squat Thrusters
7.) Tree chops
8.) Hammer Lunges
9.) Bicep Curls
10.) Knee Strikes
NOR COR, YHC forgot to let Huckleberry do the 6. Ma bad! Thanks to the support from our Pburg and Maumee PAX leading out here and Smokey for starting it. Now lets get those GR folks leading and building it up so those boys can run with it!
Always an Honor
Always a Pleasure
~Stark
PAX – Landslide, Lyman, Simmons, Bongo, Woodstock, Meatloaf
Q – Lonzo
Fitness, fellowship, faith
Mission statement
Principles
The thang
Team Murph
Ran a little over .6 miles, stretched and then paired off and completed murph PT together, 100 pull-ups, 200 merkins, 300 air squats.
Mosey back to cinder blocks and completed F Covid 2+
19 reps of
Flutterkicks
Up Downs
Carolina Dry Docks
Kettle bell swings with block
Crucible Merkins
Outlaws
V up roll ups
Imperial Squat Walkers
Dirty Girl Man Makers (3 merkins, 3 curls, 3 presses = 1)
COT
Several announcements for Q school, 9/11 stair flight challenge, and Iron Pax.
Closed with a short prayer
14 HIMs met up at the Necropolis for a change of scenery this Q-school week.
Q: Hannibal
Popeyes
Spaulding
Enron
Coconut
Stark
Mile High
Beretta
Ringo
Jennay
Fossil
Geppetto
Gypsy
Peach
Started with Mission and Principles.
A few exercises in cadence: SSH, Merkin, Windmills
Then starting with 10 Merkins then run down the parking lot and do 1 Starfish Sit-ups then run back and drop to 9 merkins and raise up to 2 Starfish and so on…
after about 20 minutes moved the cones closer and did another 10 to 1 starting with 10 Imperial walkers and 1 Squat and a bear crawl between cones.
Got in a circle on our six’s and held legs raised off the ground and did a leg raise as each PAX ran past until everyone did one circle.
Finished with a circle of trust.
Thank you!
9/12/20 – Q School Beatdown
Q – Jennay/Smokey/Mercy
AO – The Fortress
Pax
Simmons, Gepetto, Woodstock, Dutch, Ponzi, Callahan, Meatloaf, Venom, Dropout, Huffy, Homeslice (FNG), Huckleberry,Megaphone (FNG), Thai Guy, Landslide, Fossil, Enron, Wipers, Doubtfire, Rockwell, Hannibal, Stark, Mulan, Bourbon, Flo, Hacksaw, Bongo, Van Gogh, Shawshank, Isosceles, Coconut, Casper, Nimbus,
Co-Q: Mercy, Smoky, Jennae
Open
Mission – Jennay
5 Core Principles – Smokey
Disclaimer – UvU – Modify as needed – Mercy
Thang
Warmup – Smokey
21’s
Explanation of beatdown – Jennay
Several stations around large track
3 Main Stations will be split between site Qs to teach concept
Cadence – Modifications – Pickup the 6
Count O Rama – Split Groups (3 Groups) – Mercy
Cadence
4 Count Merkins
4 count Flutter Kicks
4 count Mt Climbers
4 count squats
8 count man makers
Modify
Air Squats
– Modify down – Treehuggers
– Modify up – Squat Thrusters
Plank jacks
– Modify up – plank jack shoulder taps
– Modify down – plank
Merkins
– Modify up – hand release
– Modify down – go to knees/ on a pole or tree
Burpees
– Modify down – merkin + tempo squat
– Mid level – no merkin
– Modify up – add squat jump
The 6
– Burpees – after 15 Burpees find a partner and do them with him until everyone is done
– Absolution – after 15, pick up the 6
– Lt Dans – after 15 pick up the 6
– Repeato – 10 of Each exercise (10 burpees, 10 absolutions, 10 Dans) then pick up 6
– Hard Sprint to next station, pick up 6
Close
Count O Rama
Name O Rama
The 6 – Callahan
FNG – Homeslice / Megaphone
COT
We’ve been Thunderstruck!! CANCELLED due to a lightning storm that just wouldn’t quit!!
The Beatdown was ready to go with 4 stations that we designed with the intent to get the best of the PAX to complain (which is always one of my main goals)!!
Q tip #1 If they ain’t complaining they ain’t training, and they sure as heck ain’t getting any better! Design the beatdown to challenge the best, but won’t leave the six behind! We can all modify if necessary!
I won’t post the actual beatdown here because I want to use and maybe slightly modify for a future beatdown.
Note: Meatloaf might have posted a pirated copy, but with his work ethic its hard to not to turn over the top secret documents (plus give him the ok to post said pirated document).
The decision to cancel was pretty easy after the second line of storms rolled in. All kidding aside, the safety of the PAX is most important.
God Bless Ya’ll!!!
Huf
Backblast – September 12. 2020
AO: The Fortress
QIC: Geppetto
PAX: Flo, Geppetto, Bourbon, Ponzi, Homeslice (FNG)
Workout: Leadership Ruck
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The “Thang”:
This ruck was designed to be a QSchool Week style ruck with tips and tactics on how to Q an effective ruck.
Wear reflective clothing, have a headlamp and gloves, incorporate PT, ruck at a good pace (16-17 min/mile), rotate left side line so guys get an opportunity to chat with multiple PAX, have a watch/times for PT intervals and to make sure you finish on time, finishing early is better than finishing late, be safe at intersections, have crossing guards.
Every five minutes we stopped for (10) reps of PT: merkins, squats, overhead presses, upright rows, curls. We rucked a total of 1.95 miles.
Spreadsheets from the Gloom: Beautiful morning for rucking! Welcome Homeslice! Honored to lead this group!
13 Men joined me to start the week out right with there DRP!
Q: Hannibal
Geppetto
Huffy
Bourbon
Enron
Peach
Lego
Zelda
Casper
Popeyes
Beretta
Ringo
Mile High
Van Gogh
We did the Murph!
QIC – Stark
PAX – Woodstock, Coconut, Jennay, Peach, Hacksaw, Spaulding, Isosceles, Mile high, Dutch, Lego, Landslide, Fossil, Stalker
Double Thang –
Set up two simultaneous Workouts so the Iron Pax competitors could give week 3 a go and so the non Iron Paxers could have an interval run around the track.
Iron Pax Week 3
400m Run, 100 Merkins
400m run, 90 Squats
400m Run, 80 Merkins
400m run, 70 Squats
400m Run, 60 Merkins
400m run, 50 Squats
400m Run, 40 Merkins
400m run, 30 Squats
400m Run, 20 Merkins
400m run, 10 Squats
800m Run
Interval Run,
4 Laps warm-up
4 Laps, sprint the straights and jog recovery the curves
4 laps, High knee the first cone section, sprint to second cone, recover on the straights
4 laps, High Skip the first cone section, sprint to second cone, recover on the straights
4 Laps recovery cool down
COR NOR and Coconut was the 6. Gave strong words on the bonding and coming together of our core group with the Iron Pax. Prayers for Raven and the loss of his father unexpectedly yesterday.
Always An Honor
Always my Pleasure
~Stark
Q: Meatloaf
PAX: Casper, Geppetto, Enron, Bootleg, Ponzi, Popeyes, Ringo, Bongo, Better Offer
Ruck: We rucked… for 3 miles.
13 Men joined me on this great evening for a fun time!
Start with mission and principles.
Q: Hannibal
Chanel
Tupac
Huffy
Huckleberry
Chubbs
Luigi
Nomad
OK
Fallout
Moana
Bagels
Steveo (FNG – Tupac – Random off the street)
Twiggy (FNG – Tupac – Random off the street)
10 Burpees
Run around small oval island
10 Squats
Run around small oval island
10 Merkins
Run around small oval island
10 Big Boys
Run around small oval island
Bear Crawl 10 Yards and back
Run around small oval island
10 Lunges (2 is 1)
Run around small oval island
10 Carolina Dry Docks
Run around small oval island
10 Crunchy Frogs
Run around small oval island
Repeat-o
On your six in a big circle with legs out held 6ish inches off the ground as PAX run by you lift them up, next PAX runs after one ahead of you get 3 people away. Each PAX did two laps.
CoT to finish
BYE BONGO
Woodstock, Landslide, Lonzo, Chalupa, Simmons, Flo, Bongo, Rudy, Footloose, Lyman, Mercy (q)
INTRO, MISSION, PRINCIPLES
Bongo last beatdown with Black Swamp before moving to Texas is 9/19/2020. His first post was 3//9/2019. THis post was #254.
MOSEY to other side of High School -spot had good grass, sidewalk, wall and plenty of parking lot space, and was well lit
The thang:
Cones Set out 20 feet off sidewalk. Exercises coordinated with the letters BYE BONGO
Bear Crawl
Yul Brynner (of the Magnificent 7 – 7 types of merkins is 1 Yul Brynner – Carolina Drydock, Wide merkin, Merkin, miltary aka Ranger merkin, crucible merkin, Chuck Norris Merkin – on knuckles.)
Everest – lunge step, lunge step Squat.
Burpee
Outlaws – circles with legs extended on your 6
Nipple scarper merkins – use curb knees to one side, hit curb with one nipple. Rotate sides
Gorilla humpers – wider stance monkey humper
OP – over head claps in people’s chair (aka wall sits)
Pair up in groups of 2. As a pair, the goal was 254 reps of each exercise – the number of posts Bongo has had.
While one partner was doing the Bongo exercises, the other partner did BYE out to the cone and back. Bear crawl to cone – Yul Brynner, Everest back.
For the burpees, counted the total burpees of the group, then moved to next exercise. For exercises that 254 was reasonable for 1 pair to hit, once a pair hit 254, we moved to the next exercise as a group. Fortunately Simmons and Woodstock were paired up.
PAX made it through all 5 exercises while a playlist curated for Bongo played – miss you songs, plus songs about Texas – https://open.spotify.com/playlist/7pNE4pVsZjrRnCFTjNP0Gc?si=SV-M6ewlRE2Z_MjG_HeIdA
Mosey back to start point.
COR, NOR, the 6 happened to be Bongo, announcements, prayer intentions.
Always fun to lead. Always great to be out with the PAX. Made some last minute adjustments to approach to reps on the fly. 254 is a big number.
Respect to Bongo for hitting that Number. Bongo was a staple at the Battlefield when it started. Battlefield started the week after his first post. Bongo’s cheery disposition and encouragement to everyone will be missed.
Breaking Down Your Walls – The Beatdown
Another Huffy Production!
A perfect morning for a Beatdown with 11 of my F3 PAX Brothers (12 Total).
The PAX Include: Huckleberry, Popeyes, Ringo, Beretta, Stark, Hannibal, Peach, Spaulding, Fossil, Meatloaf, Callihan, and Huffy (Q).
We started on the COT. Did the Mission Statement and Core Principles:
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Disclaimer – You against you modify if too easy, too hard, or too stupid!
We got into 4 groups of 3 and jumped right into the beatdown without demo-ing the Progressive BBS, the Superman Merkins, the Calf Raise Jump Squats, or the Imperial Squats. Sorry boyz!! Just lost track and got too excited about the Beatdown!!
We did all 2 or 3 exercises at each station and went on to the next one. The Beatdown was:
Station #1
A Burpees 15 Reps
B American Hammers 20 2 is 1
C Step Ups / Box Jumps 20 Reps
Proceed up the Hill Side
Station #2
A Superman Merkins 20 Reps
B Big Boy Shoulder Press (Progressive Count) 20 Reps
Lunge to the Corner
Station #3
A Decline Merkins 25 Reps
B Calf Raise Jump Squats 25 Reps
Down Stairs and Ramp to Hand Rails
Station #4
A Austrailian Push Ups 25 Reps
B Incline Close Grip Merkins (on the bar) 35 Reps
Run to the Docks at Hood Park
Station #5
A Dips 35 Reps
B Bicycles 35 2 is 1
Run Up The Hill
Station #6
A Imperial Squat Walkers (Step,Step,Squat) 25 Reps
B Merkins (Head Down Hill for Added Difficulty) 35 Reps
Run to the Station #1 at Riverside
Repeato
I was overjoyed at hearing some of the HIMs I respect complaining about the exercises during the beatdown! Music to my ears!! I love hearing the PAX pushing themselves to their limits!!
We ended in the circle of trust. Everyone made it back! Did a Counterama / Namerama. Peach was the 6 and talked about how F3 is like being on a competitive team that pushes him to get better. Since Peach has joined F3 he’s been killing it!! Much respect to you Brother!! (And looking forward to a Peach Q). Prayers we for Raven’s family as they morn his father and Bongo on his relocation. Before I end this thing, I would like to challenge the PAX to continue to strive to get better and to become the Man you were created to be (or the best version of you) daily!!
F3 BEATDOWN
Q: Rick “Huckleberry” Thielen
9/19/20 @ 6:30 a.m.
The Fortress (Grace United Methodist Church Parking Lot)
PAX:
Thai Guy
Venum
Wipers
Doubtfire
Spaulding
Mulan
Two Buck Chuck
Heisenberg
Fossil
Crank
Stark
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
MISSION:
To plant, grow and serve small workout groups for the men for the invigoration of male community leadership.
PRINCIPALS:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
CIRCLE UP AND COUNT OFF: (1-12)
FNG (Friendly New Guy): None
THE THANG:
Burpee Jumps to Cone: 30’
Broad Jump then a Burpee
Lunges to next Cone: 30’
10 Merkins
Push Ups.
4: 20 V-Up Roll Up (4 Count = 1)
Start laying flat on back with arms extended above head. Do a full sit up and touch your toes. As you are returning, when mid back hits the ground, raise the legs to 45 degrees and hold legs and crunch up and touch your toes. 4 count = 1.
5. 30 LBC’s
Crunches while on your six.
6. 40 Squats
Standing position, arms crossed chest, back straight then bend at knees down as deep as you can into a sitting position and return to standing position.
8. Burpee Jumps to next Cone: 30’
9. Lunges to next Cone: 30’
10. 10 Up Downs
High Knee for each knee then you drop so your chest hits the dirt and bounce back up to standing position.
11: 20 Imperial Walker (2 is 1)
Standing with hands on head as if you are doing a sit up. Lift your knee to the opposite arm”s elbow. Repeat with other knee and opposite arm’s elbow.
12. 30 American Hammers (2 is 1)
While on your six in partial sit up position with heels just off the ground, twist at the waist so that both hands held together almost touch the ground beside your waist, alternating in cadence from side to side.
13. 40 Big Boy Sit-ups
While on your on your back with knees in partial sit up position and your hands behind your head, raise up to touch your chin to your knees and then back down.
14. Burpee Jumps to next Cone: 30’
15. Lunges to next Cone: 30’
16. 10 Diamond Merkins
17. 20 Lt. Dans
18. 30 Bicycle Kicks (2 is 1)
19. 40 Hello Dollies
20. 1 Suicide Run (each Cone and Back)
21. Sprint full length back to starting line (180’)
22. Repeato…
Final 10 minutes:
Circle up and in Cadence: Individual PAX selection 15 reps each.
CIRCLE OF TRUST:
Count Off
NOR
Six was Mulan
Ask for Announcements
Prayer Intentions: Bongo, Raven, Teachers/Students/Schools, Thai Guy and Vee, General Intentions
Prayer
Concluded at 7:30 a.m.
PAX- Bongo, Hazmat, Flo, Houdini, Ponzi, Footloose, Moana, Huffy, Lego, Meatloaf
Q – Isosceles
We talked about qualities that described Bongo. Loyalty and Accountability were the two qualities we focused on. I used the Q source to guide the discussion. We also planned to do 256 x 2 = 512 reps to honor the 256 Bongo posts. The X2 was to show Bongo we will be with him for the next 256 posts.
10 sets of 51 were planned. We did squats, mountain climbers, 51 yards of rifle carries. Then we ran into a planted coupon….the big barn beam. Several shoulder sets of shoulder presses and upright rows later, we decided to carry the beam back to the battlefield. Got back to the battlefield in plenty of time to have a nice discussion about accountability and general “what we like about F3” talk. Ended with countarama, namarama, and a prayer.
PAX- Simmons, Mercy, Bongo, Vila, Woodstock, Popeyes, Peach, Huckleberry, Ringo, Mile High, Bourbon, Meatloaf, Geppetto
Q – Isosceles
6:30 Opening/Quick Stretch
6:35 Cadence Work
6:40 Cadence Work
6:45 Viscious Square
6:50 Viscious Square
6:55 Viscious Square
7:00 Grip, Rip, and Roll or
7:05 Walk Like an Egyptian
7:10 COT
7:15 End
Cadence Work
1) Plank Jack Shoulder Taps
2) Mountain Climbers
3) Stationary Ape Hops
4) J-los
5) Turkish Get Ups
6) Box Cutters
7) Absolutions
Vicious Square
First 8 minutes
– As guys are walking around the square with rifle carry, the first two walk to the center and perform 15 up downs
Last 7 minutes
– As guys are shuffling around the square with rifle carry, the first two walk to the center and perform 15 squat thrusters
Pax: Ponzi, Ringo, Popeyes, Bootleg, Raven, Casper, Geppetto, Enron, Dropout, Meatloaf, Dropout (Q)
2.92 mile ruck into Pburg
COR
NOR
COT
Music Factory
Lonzo, Simmons, Homeslice, Stalker, Lego, Bongo, Hazmat, Meatloaf, Houdini, Dropout, Huffy, Moana, ROckwell, Shawshank, Flo, Landslide, Wall-e, Rudy, Ponzi, Isosceles, Footloose (Q), FNG:
Intro, Mission, 5 principles
Girls: Beastie Boys Imperial walkers whole song. Side Straddle hops on the word GIRLS.
RUN to C4 pole and back
Flower: Fat boy Slim Start face down on ground Merkin up on UP and down on DOWN. Hold plank in between
RUN to C4 pole and back
Step by Step: New Kids on the Block Lung and squat on the word STEP. hold squat. Rotate legs
RUN to C4 pole and back
Push it: Salt n Peppa. Lay on back. Vertical Chest press with coupon on the word PUSH.
RUN to C4 pole and back
Blur: Song 2 Burpee on WOOHOO. High knees while waiting
RUN to C4 pole and back
Crawling: Lincoln Park Bear crawl on CRAWLING. LBC while waiting
RUN to C4 pole and back
You can’t touch this: MC Hammer Plank shoulder taps on the word TOUCH. Hold plank.
RUN to C4 pole and back
Whoomp! There it is: Tag Team Monkey humpers on the word WHOOMP. Air press while waiting.
RUN to C4 pole and back
COT:
Countoramma
Nameoramma
6 – Bongo
Presented gift to Bongo for last post with Black Swamp/Toledo before moving to Texas.
Announcements
Prayer
VQ = Logan “Shawshank” Scheurer
PAX=
– Alan “coconut” Davies
– Charlie “Flubber” Wickersham
– George “Dutch” Bertz
– Jeff “Spaulding” Lonsbrough
– Matt “Stark” Yarder
– Mark “Landslide” Trimble
– Jonathan “Bourbon” Burns
– Jessie “Fossil” Miller
– Dan “Mile High” Cordell (name/spelling from backblast is inaudible????)
Thank you for the opportunity and great feedback.
Q: Meatloaf
PAX: Gepetto, Mercy, Lonzo, Simmons, Woodstock, Vila, Peach, Tupac, Isoceles, Spaulding, Ringo, Popeyes, Mile High, Rudy, Footloose
Beatdown is organized where there is a “Home Base” where exercises are completed, then PAX go out to different stations where exercises are completed there. After each Station, PAX return to Home Base, complete HB exercises and move on to next Station.
Home Base:
40 Side Straddle Hops
40 Air Presses
Station #1:
10 Jump Squats
20 Wide Merkins
30 American Hammers 2:1
(Home Base)
Station #2:
10 LT. Dan’s
20 Merkin Shoulder Taps 1:1
30 Jump Tucks
(Home Base)
Station #3:
10 Jungle Boy Squats
20 Hand Release Merkins
30 Plank Jacks
(Home Base)
Complete rotation until time is called. We went for approximately 35 minutes.
COT
6: Simmons
Prayer
Q: Smokey
PAX: Crackshot
we want simple after the push for IPC we did some hill work run to the top of the hill did 30 flutter kicks(2 is 1) then at then ran back down the hill and did 30 presses repeato counting down 2s. Then started over doing big boi sit ups at the top and curls at the bottom.
COT we prayed for the safety of out law enforcement and that school will continue to push through during these trying times.
The Site: Wakanda
The Q: Lavar
The PAX: Woodstock, Lyman, FNG (Fraction), Simmons, Landslide, Meatloaf, Footloose, Rudy, Lonzo, Tupac
The Thang “Pyramids”
4 cones approximately 5-7 yards apart. We rifle carried our cinder blocks from the shovel flag to cone #1. At cone #1, we did 4 core exercises, LBC’s, Freddie Mercuries, American Hammers (2 is 1 with the block), and then Penguins (aka Toe Touchers). We started with 2 LBC’s, then 4 FM’s, then 6 AH’s, then 8 Penguins, and so on up to 20 and then down by 2’s from 20 to 2. Great core burn. When finished, you had to stand up with your block extended over your head. Then rifle carry the block to cone #2. At cone #2, same rep sequence but we focus on chest with merkins, decline merkins, incline merkins, then block chest presses. Rifle carry to cone #3. Same rep sequence except focus was on legs. We did squats, 2 is 1 lt dan’s, monkey humpers, and stationary 2 is 1 lunges. Onto the final cone where we had to cut it short due to the time. We did 10 manmaker burpees followed by 10, 4 is 1 mountain climbers.
In the COT Simmons was the 6. The camaraderie and the push keep him coming back. He is just a week away from his 1 year anniversary! Our FNG was named fraction as he is the 10th out of 11 kids. Toledo native who was homeschooled but is now working as an engineer at Pilkington.
F3 Blackswamp
Fun with Ponzi 9/22/2020
@The Commons
Pax: Charmin, Magladon, Nomad, Fallout, Ok, Luigi, Tupac, Flo, Houdini, Shawshank, Huckleberry, Chanel, Moana, Chubbs, Ponzi (Q)
Mission
Principles
Warmup Stretch: 20 of each Armcircles, Windmills, 21’s, airjumps, squats
Main workout to reach 100 in 100 days challenge – merkens and kettle bell swings
2 sets of 52 of the following: Merkens, then LBC’s, then kettle bell swings, Lunges and final if time Big Boy situps
Final exercise , Sally Up Sally Down 3min
COT
09/26/2020 at the fortress
a ‘Cindy-tronic’ remix of some IronPax exercises from 2020.
PAX (22): Chopstick, Stark, Nitrous, Dutch, Huffy, 2 buck chuck, Lego, Charmin, Jennay, Ponzi, OK, Nimbus, Heisenberg, Enron, Huckleberry, Shawshank, Flo, Callahan, Wipers, Fossil, Moana, Coconut (Q)
In the misty morning fog, PAX gathered around the shovel flag with Cinder blocks (Cindy) in hand for some work and play.
Intro: F3 is Fitness, Fellowship, and Faith. the mission is to plant grow and serve small workout groups for men to reinvigorate male community leadership. This is through 5 core principles–1) open to all Men and 2) always free. 3) always held outdoors and 4) led by a member of the group in a rotating fashion. 5) we end in a circle of trust.
THE THANG:
Warm-up
SSH in cadence
Windmills in cadence
Alpos in cadence
Goblet squats in cadence
NEW EXERCISE–Globetrotters in cadence: for globetrotters, take a one handed (R) hold on the top of the block, swing it behind your back and pass to your left hand, then swing it the rest of the way around to the front where you pass back to R. For cadence, count each time the block switches hands, so 2 complete circles will be 1. Switch directions half way.
PAX counted off into 4 teams of 5 or 6 and each team was given a frisbee golf disc and instructions. Teams scattered to a 4-hole mini-loop of the course at Woodlands park for a shotgun start. The basic idea was some block work before each throw, and rifle carry between throws and holes.
prior to 1st throw: 20 block curls
prior to 2nd throw: 20 kettle bell swings
prior to 3rd throw: 20 alpos
prior to 4th throw: 20 goblet squats
prior to 5th throw: 20 big boy sit-ups–feet in block
prior to 6th throw: 10 manmakers
if the team can complete the hole in < 6 throws, additional work can be skipped. rifle carry to the next hole and begin again with curls.
After completing the 4 hole circuit (or when time is short) return to the shovel flag for a wrap up circle of congratulation (# reps of an exercise = to each team's worst hole score).
COR, NOR, 6 was two-buck Chuck, announcements and prayer intentions.
Glorious September Saturday in NW Ohio, and an honor and privilege to lead these fine men.
##Coconut
Leadership Ruck
Quadrant 2: Live Right (Purpose)
F3 Mission
Principles
Pax:
Meatloaf
Jennay
Moana
Geppetto
Huffy
Flo (Q)
Rucked 2.5 miles in pairs discussing the live right quadrant.
Live right requires self-sacrifice and the Sky Q and others before self attitude and mindset.
Where are you on the Survivor Servant continuum (the Sur Ser Continuum)?
Discussed takeaways
COT after beatdown
Pax: Wall-E (Run), Lonzo, Rudy, Footloose, Stalker, Mercy, Fraction, Lyman, Dropout (Q)
The Thang: 2.45 mile ruck. Every 5 min, drop down to Smurf squat position and continue rucking for 30 sec…or until Q’s legs started to burn, whichever came first.
Pax: Lonzo, Rudy, Footloose, Mercy, Fraction, Lyman, Fat Amy, Landslide, Simmons, Wall-E, Rockwell, Dropout (Q)
The Thang: Pax had to work through grades 1-12 to see if they could graduate. Each grade added a new exercise to be done with all previous grades exercise. Grade level finished with a lap. Total reps for each exercise in parentheses.
1. SSH (144)
2. Big Boys (132)
3. Plank jacks (120)
4. Flutter kicks 2is1 (108)
5. Merkins (96)
6. LBCs (84)
7. Curls (72)
8. Squats (60)
9. Imperial Walkers 2is1 (48)
10. Rows (36)
11. Lunges 2is1 (24)
12. Burpees (12)
Graduating class took a picture after beatdown.
QIC – Stark
PAX – Spaulding, Hannibal., Callahan, Flo, Cocnut, Fossil, Huckleberry, Popeyes, Barretta, Mile High, Casper, Lego
The THNAG
Running Man at the Wall.
We all started at top for a change in view. Each pax had to perform each round of exercises to exhaustion OYO. Once form broke and muscles hit exhaustion then they had to perform the active rest exercise and then go back into the main exercise.
Exercise / 10 count Active Rest
Round 1 – Merkins / SSH
Round 2 – Squats / Freddy M’s
Round 3 – Diamond Merkins / SSH
Round 4 – Bonnie Blaires / Freddy M’s
Round 5 – Traveling Merkins / SSH
Round 6 – Smurf Jacks / Freddy M’s
The timer for each round was one of the PAX. They could choose to either run the entire ramp down and up. Or take the shorter stair path and perform 10 burpees at bottom and then head back up.
We were able to run through each round twice and each pax got to be a timer. Lego was our last so we had to alternate between absolutions and burpees to exhaustion until he returned.
COR, NOR, Fossil was the six. And I am sure it was a good one because he stood in the middle for a while and talked…but the ENTIRE time he started talking a non stop stream of traffic rolled by and we couldn’t hear a damn thing!
Always an Honor
Always My Pleasure
~Stark
QIC – Stark
PAX – Geppetto, Isosceles, Shawshank, Spaulding, Meatloaf, Bourbon, Peach, Huffy, TuPac, Coconut, Vila, Enron, Ringo, Popeyes
The Thang
TOP GUN Workout (Thanks FiA)
In Cadence warm up to show a few new moves: Narrow Squat Twist, Raggedy Anns, Plank Moguls
!0 min EMOM workout
Rotate through 10 reps of 5 different exercises on repeato. Every minute on the minute you hit a danger zone exercise then get back into the work you left off.
Round 1 – Legs
10 reps each of:
– Jump Squats
– Alternateing Runners Lunge
– Raggedy Anns
– Narrow Squat Twist
Danger Zone – 2 Lt. Dangers
Then to get a little cardio in we ran our flight path. 5 mountain climbers to rev up our engines then lap around the parking lot for a fly by and end with 5 burpees
Round 2 – Core
– V-Ups
– Rosalitas
– Leg Levers
– Plank Moguls
– Kick Throughs
DZ – 2 reps of 8 Count Body Builders
No time for another fly by so we did a 6 min round of arms
Round 3 – Arms
– Mike Tysons
– Carb Kicks
– Declined Merkins
– Carolina Dry Docks
– Lying Tricep Press
COR, NOR and Peach was the Six with a great message of the glue the Iorn Pax brought to the Black Swamp once again this year. Prayers for our county, Life Saver in FiA and her family, and Little Katelyn and her fight with cancer.
Alway an Honor
Always My Pleasure
~Stark
3 of us gathered to get better this Saturday in the gloom!
Q: Hannibal
Crackshot
Smoky
The things
10 Lunges w/block of not
20 Decline Merkins
30 Big Bois
40 Curls
Run (down towpath and back down alley)
10 Squats w/block of not
20 Incline Merkins
30 Flutter Kicks (2 is 1)
40 Shoulder Presses w/ block
Run
10 Calf Raises w/block of not
20 Bench presses w/ block
30 Leg Raises
40 Tricep Extensions w/block
Run and Repeat
Beautiful morning!
PArt 1
PAX: Lyman, Fraction, Mercy (Q), Peach, Footloose, Lonzo, Stalker, Meatloaf, Landslide
Intro, Mission, 5 Principles
The second best day after the Lord’s Day, is Leg Day. Legs are the largest muscle group, and if the sky’s out, thighs out. Part 2 is Thursday at Wakanda with Woodstock, and if you are present at Part 1, you are legally obligated to attend Part 2.
The thang:
Warmup – SSH, Windmills, Imperial Walkers in cadence.
Ruck/coupon welcome
Round 1:
Circle up – 40 seconds on, 20 second rest. Jump squats, rest, Jump lunge, rest.
5 rounds
Round 2:
11s: 10 standard squats 1 end, lunge to other end, 1 prisoner squat, Lunge back
9 squats, lunge walk, 2 prisoner squats. Progression continues
Round 3
10 Calf raises on curb, 5 bulgarian split squats each leg, 5 Lt Dans.
for 5 minutes
Repeat Rounds 1- 3 as desired.
Finisher: single leg glute bridge
COT,
Announcements: 10/24 FloRuck
Prayer intentions – Bongo, Jobs, COVID,
Boat Launchers run at the levy 9/29/2020.
PAX: Mile High, Bourbon, Doubtfire, Stark, Woodstock, Fossil, Landslide, Jennay, Spaulding, Coconut (Q).
Started off with Mission and core principles.
Quick discussion of running ‘gate’ or body carraige. Prime example is footstrike, with the braking effect of exaggerated heel striking contrasted with the efficiency of forefoot strike.
Warm up down 5th st. to Maple and then North on maple all the way to the end at the Maumee river boat launch. There’s a decent size hill there and the PAX did repeats of a 1/4 mile segment from bottom to top, alternating a normal running gate and a ‘heels off’ gate to accentuate the forefoot strike.
AFter 5 or 6 reps on the hill, we circled for quick comments on hill push–start before the incline, maintain on the incline, and then push over the top. Then moseyed back to the Levy.
Once back, PAX tried out form strides across the field using an easy-medium-hard progression, forefoot striking all the while. 2 sets of 3 closed out the run with good extension.
COR, NOR, 6 (Spaulding).
Lots of announcements.
Prayers for FiA group, Jennay travelling, Lucas county students headed into the classroom.
Addednum:
This is the LEG day that the Lord hath made, I will rejoice and be glad in it.
Glute Bridges were used as active rest between rounds.
Complete PAX List
Lyman, Fraction, Stalker, Footloose, Peach, Popeyes, Rudy, Landslide, Simmons, Mile High, Woodstock, Lonzo, Gepetto, Mercy (Q)
Announcements: 10/24 FloRuck, 10/2 3rd F Leadership at Rolf Park Pavilion, Thursday eves at the La Biblioteca in maumee.
11 Men today at the Wall to put in some work
Q Mile High
Ringo
Beretta
Popeyes
Hannibal
Stark
Raven
Lego
Fossil
Spaulding
Callahan
Some warm ups, SSHs, Squats, Neck circles, arm circles, hip circles.
4 Stations with 2 exercises each
1: Run to Hood park, 25 T Merkins and 25 2 is 1 Toe Taps on the curb
2: Run back the the Wall, 1 partner holds high decline plank with feet on bench while other does 25 squats, switch and repeat
3: Bottom of ramp, 1 partner holds Al Gore while the other does australian merkins, switch and repeat
4:Top of stairs, 1 partner does SSHs while other does 25 box cutters, switch and repeat
And back to one
Pax: Lyman, Lonzo, Landslide, Simmons, Schlissel (FNG, Lonzo), Meatloaf, Fraction, Mercy, Coconut, Footloose, Rudy, Woodstock
QiC Woodstock
Part 2 was an all upper body beatdown response to Mercys claim that he could smoke legs more than I could smoke upper body. He did a great job, but I am pretty sure it was a draw. Besides, no one cares about legs when you are flexing in a mirror, except Mercy and his Ranger Panties.
It was cold and gloomy, perfect day to get on some of the apparatus available at Wakanda. 12 men with an FNG (unfortunately he is a Xichigan fan, but we let him stay). Other than Coconut joining us from across the river, it was a full body of Maumee PAX which was outstanding.
The thang:
Intro – 2 minutes
Warm up – michael phelps, arm circles, mosy with blocks to work out cone.
Round 1: 8 minutes then switch
Group 1 Back/Bi’s: 3 pullups, 5 curls, 7 rows (repeat – 5 sets), then bear crawl to cone and back, repeat.
Group 2 Chest: 5 HR Merkins, 7 Decline Merkins, 9 dips (repeat, 5 sets), crab walk to cone and back, repeat.
Switch
All: Core – plank jack, flutter kick, lbc, american hammer, mtn climber – 10 each, repeat for 5 minutes
Burn down: 10 merkins, 10 upright rows, 10 presses, 10 tricep press, 10 curls – all with pause reps/slow reps – active rest between – bear crawl/lunge walk, or sprint field.
Welcome fng Schlissel, Simmons was our 6, and 4 pax stayed after to knock out 100 Merkins.
VIVA 10/1/2020
Q Moana
Pax: Isosceles, OK, Luigi, Chanel, Shawshank, Houdini, ticket and lavar
Warm up:
20 SSH
Between each exercise 50y sprint
All exercises done in cadence
Round 1
10 burpees
20 merkins
30 squats
40 big boy sit ups
Round 2
10 burpees
20 Carolina drydocks
30 rev. lunge
40 Freddie Mercurys
Round 3
10 burpees
20 Diamonds
30 rocket jumps
40 heels to heavens
Round 4
10 burpees
20 hand release merkins
30 glute bridges
40 mountain climbers
Round 5
10 burpees
20 merkins
30 squats
40 big boy sit ups
COT
Q: Smokey
PAX: Crackshot, Merida
The thang
Each stop you do one exercises then you rifle carry to the next stop once you get to the end carry your bock back to stop one and do the next exercises on the list.
At park Bridge
20 curls
20 overhead arm extension
20 presses
Rifle carry to shelter
20 squats
20 lunges(1 is 1)
20 calf raises
Rifle carry to blue bell Bridge
20 big bois
20 American hammers(2 is 1)
20 each side wood chops
Carry block back to park bridge
COT: we prayed for crackshots grandma whos not doing well and smokey great uncle who is also not doing well and for everyone to be safe as the weather starts to change and gets colder
It was an honner to lead this men this mornong
Pinch Hitter Ruck
Mission
Principles
Pax
Simmons
Schlissel
Mercy
Footloose
Lonzo
Flo (Q)
The Thang
Rucked 2.25 miles discussing the Q Source Leadership Development Process:
Schooling
Apprenticeship
Opportunity
Failure
NOR
COT @ Beatdown
A review of this years iron pax (in 45 mins)
F3 Mission & Core Principles
Warmup:
Side straddle hops
Phelps
Arm circles
1st act: week 2 & 3
40 pushups
Around the theatre
30 squats
Around the theatre
20 pushups
Around the theatre
10 Squats
After everyone finished their last squat we did a combined 10 man makers per Pax (110 in total). But, Every 5 per pax and we rifle carried 20 yds to the next line and did 5 more till completed
Whole group is done together.
Act 2: week 1 & 4
Murder bunny out 20 yds
10 blockee push ups
Murder bunny back
20 jungle boy squats
Murder bunny out
30 big boy sit-ups
Murder bunny back
20 curl/press
10 blockee jump burpees
When done, find a pax and bring them home. Then find another one. Whole group done together.
Encore Act:
10 total – 5 each, Murder Bunny out 20 yds and rifle carry back.
Whole group done together
Curtain call:
All slow jog around the Theater (Together)
Closing – COT
Pax:
Rockwell
Rudy
Footloose
Fat Amy
Schlissel
Landslide – six
Wall-e
Lonzo
Lyman
Mercy
Simmons -Q
BB for this past Saturday’s workout Peach VQ with Stark at The Fortress.
@Allen “LEGO” Reinmeyer, @Tommy “Callahan” Geary, @George “Dutch” Bertz, @John ‘Huffy’ Peer, @Bryan “OK” New, @Jeff “Spaulding” Lonsbrough, @Myron “Tupac” Bowers, @Daniel 👻Casper👻 Kubacki, @Douglas “Nougat” Mallette, @Scott ‘Mr. Glass’ Kurth , @Jay “Wipers” Meents, @Dave “Flo” Walbom, @Matt “Stark” Yarder (co Q), 🍑 (co Q)
Team Competition – 10 exercises (5 bonus exercises) + 2 pax running (alternating). 50 rep allocated per each pax.
1. Knerkins
2. Van Goghda
3. Supermans
4. Wojo Squat
5. Absolutions
6. Crunchy Frog
7. Lunges
8. Captain Morgans
9. Monkey Humpers
10. Nolan Ryan’s
Bonus Exercises if Finished with above
1. Burpees
2. Raggedy Ann’s
3. Diamond Pushups
4. Hammer Twists
5. Hello Dolly’s
Date: 10/5/2020
Time: 5:30 AM – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Dutch
Pax: 17 total:
Mile High, Ringo, Beretta, Popeyes, Vila, Landslide, Peach, Lego, Patriot, Meatloaf, Huffy, Enron, Woodstock, Spalding, Stark, Isosceles, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate male community leadership.
Principles of F3:
– It must be free of charge
– It must be open to all men
– It must be held outdoor, rain or shine, hot or cold
– It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary.
– It must end in a circle of trust (COT)
The Thang: Murph
1 mile run
100 pull ups
200 merkins
300 squats
1 mile run
5 Pax were able to complete this workout in the allotted time: Stark, Spalding, Isosceles, Woodstock, and Peach.
COT (Count-O-Rama, Name-O-Rama, and the 6)
The 6: Landslide
Q Spoke about Lt. Murphy. Then he spoke about finding your 3rd F and living it. Creating a better environment for the community around you.
Backblast – October 6. 2020
AO: The Necropolis
QIC: Geppetto
PAX: Meatloaf, Jeopardy, Ponzi, Peach, Popeyes, Ringo, Stalker, Better Offer, Lego, Geppetto
Workout: PT Ruck
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The “Thang”:
Ruck with PT stops every five minutes;
1st stop: (10) Merkins, (10) Squats
2nd stop: (10) upright rows, (10) overhead presses
3rd stop: (10) lunges (10) Imperial Walkers
4th stop (10) flutter kicks, (10) American Hammers
5th stop (10) merkins, (10) squats
6th stop (20) curls, (10) overhead presses
Spreadsheets from the Gloom: Beautiful cool morning for rucking! PAX put in some nice work today Honored to lead this group!
We had 6 hardy souls come out today! They were Jeff Spaulding Lonsbrough, Jessie Fossel Miller, Alan Coconut Davies, Matt Stark Yarder, Daniel Mile High Cordova and the Q Mark Landslide Trimble. We ran Landslide’s Loop if you could make it with a couple of twists. We first ran to Hood Park where everyone ran up the hill at 3/4 speed and back down 5 times and then went on the loop. We were to meet up at Hood on the way back at 6:15. We kind of did that but most made it and we got 2 more hill runs in. We ran back to the Levy and ended in a circle of trust.
15 Men gathered today at the Commons for some work.
Q: Hannibal
Fallout
Luigi
Nomad
OK
Chanel
Huckleberry
Mr. Glass
Flo
Tupac
Charmin
Huffy
Thai Guy
Dutch
Houdini
Opening run for warm up.
1st and 10s: 10 Merkins & 1 Burpee run 100 yards jog back 90 yards, 9 Merkins & 2 Burpees run 90 yards jog back 80, 8 Merkins & 3 Burpees Run 80 yards jog back 70… conitnue this way until 1 Merkin & 10 Burpees.
Circle up for core work: Leg Climbers, box cutters, Freddie Mercurys, side crunches, super mans, plank circle with merkin on your count, on 6 hold feet 6″ off ground count off and left legs on your count.
Also threw in some JUMP squats for Eddie Van Halen’s passing
Thank you all!
PAX: landslide, stalker, Mercy, Lavarr, home slice, dutch, Lyman, meatloaf, Bourbon, Footloose, Simmons, Mile High, Popeyes, Ringo, Coconut, Rudy, Isosceles, Peach, Villa, Spaulding, Tupac, Woodstock
QiC: Woodstock
3Fs, Mission, Principles, and Disclaimer covered.
YHC – with a LOT of help from my friends – planted our first beatdown at FoD as Black Ops a long time ago. There were 6 PAX that were Wednesday regulars back then – Bourbon, Jennay, Landslide, Bambi, Tupac and YHC. Shakira, Rooster, and a host of others dropped in often. We played a lot of Ultimate Frisbee, did a lot of Tabatta, and high level cardio based beatdowns – lots of sprinting. Things change, people come and go, but it is great the of that core 6, 4 of us were present today to witness 22 PAX show out.
Those who know the history of FoD – the “hottest” AO on record – got a kick out of my method for determining reps and sets. It was a good laugh. I will admit I didn’t plan on 22 PAX though. Here is the Thang:
Rep count 1 (x) will be based on total # at FoD, count 2 (y) will either be a 2nd exercise or set count (up to 4) based on # who showed up at the last second.
With the block
1st cone – x squats in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
2nd cone – x flutter kicks (block overhead) in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
3rd cone – x decline merkins in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
4th cone – x block swings not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
5th cone – x curls not in cadence * y sets, run to far end of the field and back (mod: bear crawl to next cone and back)
*We didn’t do this one, would have been awful* 5th cone – x manmakers, y thrusters, run to far end of the field and back (mod: bear crawl to next cone and back)
5th to 4th cone – walking lunges.
4th to 3rd cone – murder bunnies
3rd cone to 1st cone – rifle carries
CoT: Ringo was the 6 – really awesome to see this young man show up and push himself, even though he claims his dad has to roll his ass out of bed. Looking forward to watch him grow as a leader in our area and beyond.
Prayers and announcements.
Coconut, Landslide, Simmons, Meatloaf, and YHC stayed after to knock out 100 additional clean form reps of Merkins.
F3
Q: Rick “Huckleberry” Thielen
10/08/2020 @ 5:30 a.m.
The Wall-Perrysburg
“Balls to The Wall”
PAX:
Spaulding
Callahan
Fossil
Mr. Glass
Hannibal
Jennay
Mile High
Bretta
Lego
Ringo
Popeyes
Peach
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-13)
FNG (Friendly New Guy): None
The Thang:
Warm Up:
20 Side Saddle Hops in Cadence lead by Spaulding
20 Lt. Dan’s in Cadence lead by Jennay
20 Windmills in Cadence lead by Hannibal
20 Squats in Cadence lead by Mile High
Station #1:
50 Australian Pull Ups (railing)
50 Big Boy Sit Ups
Bear Crawl up ramp to Station #2
Station #2:
50 Burpees
50 Mountain Climbers (2 is 1)
Lunges up ramp to Station #3
Station #3:
50 Lt. Dans
50 LBC’s
Run up ramp to Station #4
Station #4:
50 Imperial Walkers (2 is1)
50 American Hammers (2 is 1)
Karaoke to Station #5
Station #5:
50 Scissor Kicks
50 Hello Dollies
Run down the stairs to bottom to Station #6
Station #6:
50 Merkins
50 Air Pumps
Run up the stairs to top to Station #7
Station #7:
50 Squats
50 Side Saddle Hops
Run back to Station #4, down the ramp back to Station #1 and the COT
Circle of Trust:
Count Off (1-13)
NOR
Six was Jennay
FNG: None
Ask for Announcements and Prayer Intentions
Prayer
Concluded at 6:15 a.m.
Cover Your Six
QIC – Stark
PAX – Dropout, Landslide, Lyman, Coconut, Chanel, Fraction, Rudy
66 Burpee Ending. Can reduce number of burpees by naming correct original artist and cover band for each song on the playlist throughout the workout. Teams of 3-4.
6 Sets, 4 Rounds of EACH exercise Per set, 2 Exercises Per round
Tabata – 35 second work, 10 seconds rest. 30 seconds rest between Sets.
Set 1 – SSH, Opposite Knee Mountain Climbers
Set 2 – High Knees, HRR Merkins
Set 3 – Jungle Boi Squats, Kick Throughs
Set 4 – Plank Moguls, Alternating Cougar Crunch
Set 5 – Speed Skaters, Raggedy Ann’s
Set 6 – Speed Bag with Kickout, Mike Tyson’s
Songs
Cover Band Original Artist
1. Beat It – Fall Out Boy Michael Jackson
2. Lollipop – Farming Henley Lil Wayne
3. The Day I tried to Live – Sevendust Soundgarden
4. Behind Blue Eye – Limp Bizkit The Who
5. Rebell Yell – Dope Billy Ido
6. In the Air Tonight – Nonpoint Phil Collins
7. Somebody Told Me – Motionless in White The Killers
8. Knocking on Heavens Door – Guns & Roses Bob Dylan
9. No Scrubs – Weezer TLC
10. We Will Rock You – Maria Brink, Lizzy Hale, Taylor Momsen Queen
11. Pony – Far Ginuwine
12. I Don’t Care Anymore – Hellyeah Phil Collins
13. Word Up! – Korn Cameo
14. Come Together – Aerosmith The Beatles
15. Bad Company – Five Finger Death Punch Bad Company
16. Fell on Black Days – Halestorm Soundgarden
17. Faint – Memphis May Fire Linkin Park
Had a blast with this one. Ran long. Had to much fun playing with the trivia. COR, NOR, Fraction was the six. It was really cool leading today. 50% of the PAX were newer to the group that I hadn;t worked out with before. Great to see the growth! Keep it up boys!
Always an Honor
Always a Pleasure
~Stark
Q: Smokey
PAX: Merida, crack-shot
the thang:
Outdoor games
CORNHOLE(3 tosses at most)
If it goes in the hole – 5 burbees, 5 Lt. dans, 5 Absolutions
On the board – 15 merkins, 15 big bois, 15 squats
On the ground – 25 curls, 25 Air presses, 25 later exts
Bowling
0 – 100 side straddle hops
1 – 2 pins – 50 calf raises
3 – 4 – 40 flutter kicks(1 is 1)
5 – 6 – 30 leg raises
7 – 8 – 20 hello dollies
9 – 10 – 10 plank jacks
Ladder toss(3 tosses at most)
no bars – 100 side straddle hops
Top bar – 30 count high plank
Middle bar – 30 count wall sit
Bottom bar – 30 count Al gores
COT prays for covid and everything going on and for smokey and the deaths going on in his family. ended with one of my life mottos:
“accept you past without regrets, handle your present with confidence, face your future without fear”
it was an honor to lead these guys
Drop Dead Legs – The Beatdown! Another Huffy Production
Cast (or (23) PAX):
Heisenberg, Mulan, Enron, Wipers, Coconut, Chopsticks, Okay, Mr. Glass, Peach, Isosceles, Flo, Jenay, Landslide, Huckleberry, Spaulding, Lykan (FNG), Stark, Calihan, Lego, Doubtfire, Fossil, Two-Buck Chuck, Huffy (Q)
Started off in the COT where we went through the F3 Info:
1st F stands for Fitness, 2nd F stands for Fellowship, 3rd F stands for Faith
The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
The workouts are:
– free of charge
– open to all men
– held outdoors, rain or shine, heat or cold
– led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-And end with a Circle of Trust
The Disclaimer: Remember I am not a professional, and it’s you verse you, you’re the only one who knows your capabilities so modify if necessary.
With that said I demonstrated a couple of the new cinderblock moves and thoroghly confused everyone on my first explanation of the Beatdown. The workout consist of 5 lines, a starting line and 4 more spaced ten yards apart. A gave a starting number and exercise. At each station you double the number you do. An example would be 2 cinder curls. You do 2 cinderblock curls at the starting line, 4 at the next line, 8, at the next line 16 at the next line, and finally 32 at the last line. That’s 31 reps if you start at 1, 62 reps if you start at 2, and 124 reps if you start at 4. We also did suicides after ever 3 exercises. Simple Right?!? Once we started I heard grumblings over starting with 2 reps on certain exercises, and heard the PAX grunting to get through the later sets to a point where it sounded like Arnold Schwarzenegger working his way through a line in an action scene. I love the effort!! Total music to my ears!! The exercises were the following:
Start # Double Count at Each Cone
4 Staggered Squats
2 Cinder Curls
1 Man Maker
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins
4 Cinder-Bent Rows
Suicide
2 Thrusters
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings
Suicide
2 Jump Squats
2 Lower Half Cinder Curls
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press
2 Upper Half Curls
4 Smurf Jacks No Cinderblock (Sprint Back)
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
Nobody finished the beatdown but Stark and Spaulding made it the farthest. We ended in the COT. Chopstick was the 6 (probably the youngest 2.0 6 at any regular beatdown). He did an awesome job letting us know how he enjoyed the hard work. He handled himself very well for one of our younger PAX!! Great Job Chopstick!! Next we named our FNG Lykan. He comes from Howell, MI. You connect the dots. Announcements for the Flo Ruck!! 2 Week away!! Prayers for the Sylvania Officer that past and that we as men in the community step up and litf the souls of our brothers and sister, and that our country is lifted up into Gods favor and that he gives us the discernment and wisdom to see the good and the evil and give us the strength to choose and act on the good!!
Thanks for all the support brothers!! I am humbled by your great efforts and all of your friendships!! A sincere thanks to each and every one of you!! May you all be as Blessed as I feel in and out of F3!!
Q: Hacksaw
Principles
Pax: Mercy, Homeslice, Lonzo, Footloose, Simmons, Rudy
The Thang:
Explained the ruck and the competition
1. Ruck 1.25 mile
2. With the first two laps around the mall, the Pax was inspired by a spirited possum that walked right in front of us and held its ground while we passed by.
3. With sack on, race for 21/15/9 thruster, situp w/ pack, bag facing burpee. Mercy, Lonzo, Simmons and Hacksaw had the privilege of being the top 4 in the race so they had the privilege to get better at the beatdown by keeping their ruck sacks on and scaling up.
4. Jog .5 mile
5. Indian run .7 mile
NOR
COT @ Beatdown
Q: Hacksaw
Pax: Mercy, Patriot, FNG (Orange Kilt), Lonzo, Schlizzle, Simmons, Rudy, Homeslice, Wrongway, Footloose,
F3 Mission & Core Principles
The Thang:
Setup 4 station down the crappy grass at the Battlefield. Paid homage to the Iron Pax week 4 workout (because Hacksaw missed it :() by bringing back Murder bunnies to each station.
Lonzo, Simmons, Mercy and Hacksaw got the privilege to get better by keeping their ruck sacks on during this workout because they were the top 4 in the competition in the ruck portion.
Murder Bunny to
Station 1:
3 rounds
21 thrusters with block
21 Cinder block bent over row
Murder bunny to
Station 2:
3 rounds
15 right hand dead-lifts with cinder block grabbing middle slot only
15 left hand dead-lifts with cinder block grabbing middle slot only
15 pike pushups (Carolina dry docks)
Murder bunny to
Station 3
5 rounds
Run around cinema
15 OHS with bag
15 block facing burpee
This station is where PAX were gassed and we timed capped out needing to get back to COT for FNG naming.
We murder-bunnied back home and didn’t get to station 4 which was to be
Station 4:
50/40/30/20/10
Hops over block
Sit-ups with block
10 8 6 4 2
Block cluster
COT
Mumble-chatter after beat-down was gratifying with some people saying it was the hardest two hour beatdown they have encountered:)
Attendance at the RUCK this morning. Thanks to all who came.
Q- Mr. Glass
PAX:
Ringo
Popeyes
Mike Macintyre (sp?) 59 – FNG – Gherkin
Huffy
Home Slice
Venom
Ponsi
Lyman
Peach
Enron
HuckleBerry
Stark
Geppetto
Meatloaf
Stalker
PAX- Flo, Huckleberry, Callahan, Casper
Q- Isosceles
Cover the q source topic of Team Accountability.
Great discussions were had. Both runners and ruckers discussed what makes accountability work. Came up with three words/phrases to describe accountability.
1) Candor with love
2) living 3rd
3) trust/mutual competence
Pax: Woodstock, Crab Legs, Bourbon, Lyman, Mile High, Ringo, Popeyes, Tupac, Peach, Spaulding, Coconut, Fraction, Vila, Landslide, Geppetto, Mercy, Dropout (Q)
The Thang:
AMRAP during song duration for each exercise except Death March.
Eisenhower- Angle Grinders- Video killed the Radio Star
Moore- American Hammers- A View to Kill
Wooden- Monkey Drill- UCLA fight song
Baatan Death March
Landis- Freddie Mercury- Bicycle
Usher- Hand Release Merkins- Yeah!
Jackson- Bobby Hurley- Space Jam
COT: Ringo was the 6. Ended with short talk on lollipop moments.
Q: Houdini
PAX: Nomad, Charmin, Nimbus, Moana, Fallout, O.K., Luigi, Bonds, Hannibal, Flo, Tupac, Huffy, Bagels, Dutch, Huckleberry, Chanel
The Thang:
Cadence work with low and slow reps:
Merkins
Squats
Little Moseying
New Movement? Topsy Turvys (Plank Position, continue with merkin. When in the up position; flip over(left or right) to an inverted plank.(Dip position) then do a dip. Repeat
Now the real work begins.
7 OF DIAMONDS(modified)
4 rounds. At the end of the fourth round. wash, rinse, repeat in reverse order.
4 Station setup in a diamond.
First “Base” (7)
Burpees every round
Second Base (14)
1 Mike Tysons
2 Heels to Heaven
3 Lunges
4 High Kicks
Third Base (21)
1 B.B.S.U.
2 Crunchy Frogs
3 American Hammers 2 is 1
4 Gas Pumps
Home plate (28)
1 Mountain Climbers 2 is 1
2 Peter Parkers 2 is 1
3 Diamond Merkins
4 Knerkins (Chuck Norris Merkins)
C.O.R.
C.O.T.
Respectfully Submitted,
Houdini
10/13/20 – Don’t Fear the Rooster
Q – Jennay
AO – The Levy
Pax
Jennay, Doubtfire, Woodstock, Coconut, Bourbon, Fossil, Spalding
Open – Mission/5 Core Principals/Disclaimer
Thang
We did about 1 mile run to Woodland Park where we went over instructions. Pax would sprint roughly 1/4 mile around the small track and return to the starting position to catch their breath. Repeato 4X
We then ran back to the AO and did a lap around the block to get some pax to 5 miles.
Close – NOR – COR – The 6 (Woodstock) – COT
we had 13 hardy young men attend this fine easy workout this glorious morning!They were Tommy Callahan Geary, Chris Charmin Tracy, Allen Lego Reinmeyer, Jessie Fossil Miller, Jonathon Bourbon Burns, Scott Geppetto Schutt, Billy Hannibal Stark, Jeff Spaulding Lonsbrough, Myron Tupac Bowers, Scott Mr Glass Kurth, Daniel Mile High Cordova, Kevin Popeyes Connors and the Q, Mark Landslide Trimble.We started off with a little run to Hood Park, While at Hood Park, we bear craweled up the hill stopping at 5 different times and did 10 merkins at each stop. When 6 of our team reached the top, the remaining members run up the hill. We then ran down the hill and did a repeato. But, instead of doing merkins, we did 5 burpees at 5 different stops. We ran back to the Wall where we did the following workout; ran up the stairs, did Big Boy sit ups until exhaustion, carry okied down the wall where we did star fish sit ups to exhaustion, ran down the ramp where we did australian merkins until exhaustion, then at the bottom did 250 rotations of jump rope and then dips until exhaustion. That preatty much expended our time so we ended in a circle of trust.
46X2=92=Harrison=Pain
10/8/2020 Backblast
Q: Chanel
PAX: Lavar, Footloose, OK, Fallout, Luigi, Stalker, Houdini, Isosceles
On each side of the field we did a set of exercises. The rep count was 46 on each side.
Between each side we ran to the first set of cones, karaoked to the second set of cones and then bear crawled to the third set of cones.
On the back side we did a different exercise with a rep count of 46.
Once we finished the second set we ran back to the other side and did the next exercise.
Repeato if you finish the whole set
These were the exercises. Everyone completed the whole beatdown, while three people started another round.
Side 1:
Side Straddle Hop- 4 is 1
American Hammers- 2 is 1
Big Boy Sit Ups
Jump Squats
Jungle Boy Squats
Bonnie Blairs- 2 is 1
Burpees
46 Reps Each
Side 2:
Merkins
Imperial Walker- 2 is 1
Mountain Climber- 2 is
Flutter Kicks- 2 is 1
Shoulder Tap Plank Jacks
LBC’s
Hand Release Merkins
46 Reps Each
Field Work:
Run to first set of cones
Kareoke to second set of cones
Bear crawl to third set of cones
We ended with Count-o-rama, the six (Stalker), announcements and the Circle of Trust.
Leadership Ruck Q 1.7 Shield Lock
Pax
Enron
Lego
Moana
Casper
Huckleberry
Flo (Q)
Mission
Principles
The Thang
Rucked 2.5 miles discussing Shield Lock Q 1.7. Why it’s important. How it’s different from a club. The 3 P’s of a good Shield Lock are proximity, purpose and periodic.
Check out the F3 Q Source resource for more helpful information. Honored to lead!
Q: Enron
Pax: 11 total:
Woodstock, Coconut, Mile High, Linemen, Hannibal, Lego, Patriot, Bourbon, Peach, Huffy, Enron (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate male community leadership.
Principles of F3:
– It must be free of charge
– It must be open to all men
– It must be held outdoor, rain or shine, hot or cold
– It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary.
– It must end in a circle of trust (COT)
The Thang:
Lap around the cones between each round
Round 1 – 5 burpees
Round 2 – 5 burpees, 10 Merkins
Round 3 – 5 burpees, 10 Merkins, 15 LBCs
Round 4 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks
Round 5 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats
Round 6 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank
Round 7 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist
Round 8 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist, 40 Shoulder Presses in People Chair
Round 9 – 5 burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 squats, 1 min Plank, 35 Manson Twist, 40 Shoulder Presses in People Chair, 50 Side Straddle Hops
Q: Enron
Pax: 9 total; Peach, Geppetto, Casper, Hannibal, Meatloaf, Ponzi, Lego, Popeyes, Enron (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve, and grow men’s small workout groups, in order to invigorate male community leadership.
Principles of F3:
– It must be free of charge
– It must be open to all men
– It must be held outdoor, rain or shine, hot or cold
– It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary.
– It must end in a circle of trust (COT)
The Thang:
Ruck 3 miles to the wall and back
Einstein’s Revenge – The Beatdown
Significance – Einstein defected from Nazi Germany to the US in 10/17/1933. Einstein’s theory of relativity brought the world nuclear power as well as the nuclear bomb.
PAX; Smokey, Crackshot, Patriot, and Huffy (Q)
Started off in the COT where we went through the F3 Info:
1st F stands for Fitness, 2nd F stands for Fellowship, 3rd F stands for Faith
The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.
The workouts are:
– free of charge
– open to all men
– held outdoors, rain or shine, heat or cold
– led by men who participate in the workout in a rotating fashion, with no training or certification necessary
-And end with a Circle of Trust
The Disclaimer: Remember I am not a professional, and it’s you verse you, you’re the only one who knows your capabilities so modify if necessary.
We started out running the stations and showing the work to be done at each. The beatdown consisted of 4 stations with a different exercise to do each round.
The Beatdown:
Station #1
Run a Lap Every Round
Station #2
Rnd 1 – Decline Merkins 20
Rnd 2 – Incline Merkins 25
Rnd 3 – Dips 25
Rnd 4 – Knerkins 25
Station #3
Rnd 1 – Broad Jumps Round Trip 1
Rnd 2 – Calf Raise Jump Squats 25
Rnd 3 – Bear Crawl / Crawl Bear 1
Rnd 4 – Heisman Round Trip 1
Station #4
Rnd 1 – Bicycle (2 is 1) 50
Rnd 2 – High Kicks (15 Each Leg) 30
Rnd 3 – Alternating Jab Big Boy Sit-Ups 30
Rnd 4 – Australian Swing Pushups 25
Repeato
Everyone made it through at least 6 rounds!! Nice work gentlemen!!
We ended with the COT where Crackshot was the 6. He told us how he wanted to get in workouts and also get out in the community where in F3 provided both. Went through announcements where Crackshot also informed us that people coming into the Wood County Hospital with Covid did not have a fever as a symptom making it tougher to screen people. Also talked about the Flo Ruck and the other new AO in Tontagany. Prayers were in thanks for what we have, and for those families that have recently lost someone, and for us to become the men we were created to be.
As always, it was a pleasure to lead the PAX down at the Smokehouse!!!
BackBlast for Wakanda on 10/15/2020
PAX: Lyman, FNG (FreeTime), Stark, Fraction, Mercy, Orange Kilt, Woodstock, Isosceles, Coconut (Q)
The men gathered with their cinder blocks at the shovel flag for a prompt 5:30 start with Mission and core principles. FNG was introduced to the group.
6 exercises to be used in the workout were demo’d:
– American Hammers—2 is 1 with cinder block
– Manmakers
– Blocky Crossovers—2 is 1: plank position with one hand on block and other on ground, shift sideways to switch block- and ground-hand, then go back.
– Globetrotters—100 each way. Pass the block behind your back from one hand to the other, and bring around to the front, then reverse direction and go back around the other way.
– Curls
– Step-Ups—100 each leg
~32 minutes of hard work.
Stations were set up around the field. at each station, one exercise was called for, and targeted at 100 reps. Go to burnout if you don’t get to 100, then move to a different station (PAX choice) and perform the requisite move there. Any time you finish a station, i.e. achieve the 100th cumulative rep, take a victory lap around the block.
COR, NOR. Orange Kilt gave a great 6–this is a man, who, new to F3, was already accelerating and is bringing new energy to the group. Chat him up about his cancer awareness work and other community involvement!
FNG Rob Parcell entered the circle and gave some background on himself–when asked about hobbies, he responded that he just doesn’t have any free time, and hence received his name.
The group dispersed into the early morning drizzle to a great day of making an impact. An honor and a pleasure to serve this group, as always.
-coco
PAX: Charmin, Moana, Geppetto, Villa, Huffy, Peach, Spaulding, Jimmy Dean, VanGogh
Q: VanGogh
Workout: Run around half of lap as a warmup.
In parking lot. Used 4 corners for workout.
The four workout were merkins, squats, imperial walkers, lunges.
Started with 5 reps of each then 10 then 15 etc.
At 6 am we went to pavilion did derkins, one leg squats, and LBCs.
COT
6: Jimmy Dean.
QIC – Stark
PAX – Cobra, OK, Luigi (OK’s 2.0), Lavar, Chanel, Moana, Steamer (Stark 2.0), Kick-flip (Cobra’s 2.0)
The Thang
A little Paula Abdul with some trivia mixed in.
50 Burpees will be due at the end of beatdown LESS the number of artists correctly guessed, as a team, from the night’s playlist. They were all cover songs from a previous beatdown. So each correct orginal artists or cover artist reduced the burpee ending.
Round one –
2 cones up – 25 Jungle Boy Squats
1 Cone back – 25 Smurf Jacks
Movement between cones – Ape Hops
Ones half the group finished we ended the round at far end. Suicide back to start
Round Two –
2 Cones up – 25 Shoulder Tap Merkins
1 Cone back – 25 Kick Throughs
Movement between Cones – Running
Ones half the group finished we ended the round at far end. Suicide back to start
Round Three – Lightning Round
2 Cones up – 15 Surfer Get Ups
1 Cone back – 15 Plank Moguls
Movement between Cones – Running
Ones half the group finished we ended the round at far end. Suicide back to start
COR, NOR, Lavar was the six and shared how he has translated his leadership confidence from F3 into his every day life as a father or leader in his company.
Always an Honor
Always my Pleasure
~Stark
Q: Meatloaf
PAX: Isoceles, Footloose, Orange Kilt, Mercy, Simmons, The Big Hurt (FNG)
Ruck: We rucked
Q: Meatloaf
PAX: Simmons, Isoceles, Mercy, Footloose, Rockwell, Fat Amy
Beatdown
Section 1: Run to firepit area
-Opening
-Side Straddle Hops
-Merkins
-Flutter Kicks
Leadership Discussion: you would know if you were there
Section 2: run to East side of movie theater
-Bear Crawl out & back w/ exercise in between
-10 burpees
-20 Little Baby Crunches
-30 Bonnie Blair’s 1:1 (jogged out & back instead of bear crawl)
Leadership Discussion: again, if you were there, you’d know
Section 3: field in front of movie theater
-Merkins
-Pick cherries
-Squats
-Pick cherries
-Flutter Kicks
-Air Presses
-Pick Cherries
-Carolina Dry Docks
-Pick Cherries
-Iso did Absolutions
-Mercy did something leg related (can’t remember)
PAX: Coconut, Doubtfire, Spaulding, Stark, Woodstock, Jennay, Flubber, Fossil, Mile High, VanGogh.
Q: VanGogh
Workout: run to woodland park. Run laps around woodland park and then run back.
COT.
6: Jennay
10/20/2020
Theme: Beatdown Checkers
PAX:
1. Huckleberry Rick Thielen
2. Tupac Myron Bowers
3. Huffy
4. Charmin
5. Houdini
6. OK
7. Isosceles
8. Hannible
9. Nymbus
10. Nomad
11. Fallout
12. Louigi
13. Moana
14. Me Glass
15. Chubbs
16. Q: Thai Guy Jay Solarik
Intro:
F3
– Fitness Fellowship Faith
Mission:
– To plant, grow and serve small workout groups for men for the invigoration of male community leadership.
5 core principles :
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
Rotated through the following 3 exercises continuously throughout the game… each time a new song plays we rotated to the next exercise:
1. Squats
2. Imperial walkers
3. American hammers
Played a game of checkers – split into two teams. 1 person designated from each team to move the checkers (in accordance to not share equipment). Each team chooses the move.
– Jumped = all do the exercise under the piece that was jumped
– Kinged = everyone does 5 burpees
– First one to jump all of the opponents pieces wins
– Time ran out with team 1 with 4 king checkers and team two with 1 king checkers
COR = 16 guys
NOR = 16 guys
Six = Moana
COT (circle of trust)
– Announcements = Flo ruck event this Saturday, 2nd F vote for el vaquero
– Prayer intentions = for those fighting a spiritual battle and that they choose good over evil, Mr. Glass… in law once removed took their life… prayers to the family as well, Hannible’s mom had surgery for her cancer. All those impacted by COVID.
We had 17 hardy young men attend this glorious beatdown! They were Josh Woodstock Brown, Scott Geppetto Schutt, Josh Lonzo Hoot, Andrew Peach Lee,Tommy Callahan Geary, Eric Isoceles Puffenberger, Thomas Mercy Moissey, Richard Fraction Altman, Mike Vila Trinity, Jake Jennay Whttmer, Alan Coconut Davies, Jeff Spaulding Lonsbrough, Danial Mile High Cordova, Noah Berretta Cordova, Samual Ringo Cordova, Nate Homeslice Reid and the Q Mark Landslide Trimble. The work out was very simple. There were three stations, as such we divided into 3 groups. At station 1 we only did over head presses and curls with a block. Station two were merkins and big boy or starfish sit ups. And at station three was pull ups and dips. All exercises were to be done until exhaustion. There was a gap between each station which allowed for some jogging between each. We ended in a circle of trust.
7 Men gathered in the gloom to get better in the drizzle this AM!
Q: Hannibal
Woodstock
Lonzo
Landslide
Mercy
Lyman
Orange Kilt
10 Burpees
20 Curls
30 Merkins
40 Flutter Kicks
Rifle Carry to next corner
10 Jump over Burps
20 Block Press
30 Decline Merkins
40 Big Boy Sit-ups
Lunge to next corner
10 Man-Makers
20 Swings
30 Incline Merkins
40 American Hammers
Rifle Carry to next corner
10 Block Jump Burp
20 Rows
30 Dive Bombers
40 Heels to Heaven
Murder Bunny to next corner
10/20/2020 – Ruck – Simple 5K ruck around town
Co-Q’s: Popeyes and Ringo
PAX: Meatloaf
Better Offer
Gepetto
Casper
Peach
Enron
Bootleg
Lego
Ponzi
Beat down @ The Fortress
VQ: Doubtfire
PAX: 21
Mulan
Wipers
Moana
Freetime
Fossil
Heisenberg
Casper
Landslide
Flo
Mini Wheats (FNG)
Stark
LEGO
Mr. Glass
Nimbus
Peach
Enron
Chanel
Charmin
Huckleberry
Woodstock
In groups of four the pax rotated to six alternating stations (Ring of Fire) where two of the members performed four exercises while the other two pax ran the quarter mile loop. When the runners returned they Performed the four exercises listed at the station. If we didn’t complete all four exercises we ran another lap until all the reps were achieved. The Four exercises at each station were to be done in 19 reps and 13 reps alternating. The four pax per team could not advance to the next station until all four completed all 63 reps. After every lap run each pax put a poker chip in a bowl and the total number of poker chips per team were counted at the end.
Pax: Meatloaf, Peach, Enron, Staljer, Montoya, Ringo, Popeyes, Ponzi, Bootleg, VanGogh
Q: VanGogh
We rucked to the wall (went down 2nd street) then to Rolf Park, then up to second street and back to fort meigs.
COT
6: Popeyes
Backblast for 10/22 at the Wall. Theme: Loop the Loop
PAX: Beretta, Ringo, Popeyes, Stark, Mr. Glass, Peach, Fossil, Spaulding, Callahan, Geppetto, Moana, Huckleberry, Casper, Coconut (Q).
A little bit of drizzle and about 50° greeted the PAX who gathered in the gloom at Perrysburg’s riverside gem AO for some work and some introspection.
Opened with mission and core principles.
Food for thought during the work: The influences in your life today and the decisions you make, will play a large part in the opportunities and influences you’ll experience down the road.
So when it comes time to make a hard decision, choose to do the hard, but better, thing.
The work:
4x 2 min segments makes a round. At the start of each 2 min. run the loop around the base level of the wall, back to your spot, then complete the time with reps. (running the loop takes 30-50s, so it’s 60-90s of reps. This should just about always push the individual to the decision of gutting it out or taking a rest)
Arms/Chest, core, legs, total body
round 1–Merkins, then LBCs, then Squats, then Mountain Climbers
round 2–Dry Docks, then Gas Pumps, then Smurf Jacks, then Surfer Get-ups
Intermission: New food for thought–we perform the way we practice, so practice making the hard choice when you’re at the end of your strength.
Round 3–Hand-release merkins, Freddy Mercury, Bonnie Blair, Burpees
Round 4–Diamond Merkins, Leg Levers, (time called before Lt. Dans and Absolutions)
COR, NOR, Peach was 6.
Honor and privilege to lead on a fine fall day!
Fartlek Run with Charmin – 5.5mi (3min warm/stretch, 45min run, 5min stretch)
Ran to Woodlands park – variable speed with 7 pick ups. Last one was approx. 1mi at pace.
Q – Charmin
Coconut, Woodstock, Flubber, Stark, Spaulding, Beretta, Mile High, Jennay, Doubtfire
Warm up:
20 SSH
round 1
20y increments (and rep count)
20: Burpees
Murder bunnies
40: Merkins
Murder bunnies
60: Rocket jump (basically a jump squat) holding the block rifle style
40: Merkins
Murder bunnies
round 2
20 yard increments (and rep count)
Big bears
20: block man makers
Big bears
40: IPC w4 merkins w/ block (1 is 1 on these)
Big bears
60: block squat thrusts
block throw (2 hands, squat and throw)
Cot
Q Moana
Pax:
OK, 2 pac, mr. glass, huckleberry and Hannibal
Backblast – October 28, 2020
AO: Field of Dreams – Rolf Park – Maumee, OH
QIC: Geppetto
PAX: Popeyes, Ringo, Beretta, Geppetto, Woodstock, Mercy, Isosceles, Simmons, Villa, Footloose, Callahan, Meatloaf, Peach
Workout: Bases Loaded
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
Warmup/Cadence work
-Run down to white fence near Cass Road and back.
-YHC stressed the importance of cadence, what it means, the correct sequence, etc.
-YHC led the PAX in (10) SSH in cadence
-Run to fence and back
-Villa led the PAX in (10) SSH in cadence. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Simmons led the PAX in what YHC thought was going to be (10) SSH and I interrupted him. He was going to do more than that. My instructions to him were not clear enough and that was my fault. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Footloose led the PAX in SSH. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-YHC led the PAX in two minutes of Picking Cherries and once minute of dropping the cherries into the basket.
-Run to fence and back
-Callahan led the PAX in windmills in cadence. PAX provided feedback on things he did well and things he could improve on.
-Run to fence and back
-Headed to soccer field with our coupons and performed 15 minutes of the following:
-Run from one goal line to the other, perform 10 burpees, run back to the other goal line, perform 10 squat thrusters. Repeato until time was called.
Count-O-Rama – Thirteen
Name-O-Rama
Circle of Trust
Sharing of the six – Meatloaf. EH’d by Romano and WTOL news segment on F3. Posted on and off for a while but has recently begun posting on a consistent basis. Loves the quality of men in the group and how we make each other better. Realizes that F3 isn’t about the exercise but its about our impact on each other and the community. Aye!
Announcements: Meatloaf – looking for Q’s to fill the FoD schedule. Woodstock – MC2, new AO, weekly Murph, good place for VQ’s!
Ball of Man – Prayers for Hannibal and his family, prayers for Patriot and his job search.
Spreadsheets from the Gloom: Temp: Low 40’s no wind. Topics shared today – Lead cadence correctly, shared suffering – we are all in this together to make each other better. Don’t be afraid to step and and lead. You are going to fail, but in this environment you will receive support from your fellow PAX!
It was an honor to lead.
PAX: Stark, Meatloaf, Geppeto, TuPac, Stalker, Vila, Coconut, Ringo, Berreta, Popeyes, Mile High, Orange Kilt, Peach, Lego, Moana
Q- Isosceles
The Grip, Rip and Roll Workout
Started with core principles and mission statement. Ran .20 mile loop that would be used in the beatdown.
Set cones at baseline, 5 yards, and 10 yards. You had to do a suicide of grip, rip and rolls (GRRs). Doing 3 burpees at the start and at each cone. Once you were done with the round, you ran the 0.20 mile loop.
Round 1: GRRS
Round 2: G, R, Merkin, Roll
Round 3: G, R, 5 shoulder presses, Roll
Round 4: G, R, R, Manmaker.
Round 4: G, R, 5 Plank Jacks, Roll
Most PAX were able to make it to round 4, some finished all 5 and had to make something up. Stark, did these….grip, rip, 5 bench presses, roll, 5 merkins….he is a bit crazy.
Q: Meatloaf
PAX: Footloose, Landslide, Fraction, Lonzo, Mercy, Orange Kilt, Rudy, Lyman
Beatdown:
In a field roughly 75 yeards in length, the mission is to move to one side of the field, complete exercises, in descending rep count, come back and do same – repeato until done
Round #1 – ***Carry coupon with you from end to end
Far end: Merkins
Close End: American Hammers 2:1
Reps: 10…9…8…7… go until 0
Once finished, we ran around the island which is roughly .2 miles.
Round #2 – ***No coupon
Far End: Burpees
Close End: Imperial Walkers
10…9…8…7… *Most PAX only were able to get through the 5th set (6 reps) before we had to end
No FNG’s
Rudy was 6
No prayer intentions, God is good!
Q: Houdini
PAX: Huckleberry, Chanel, O.K., Bones (FNG), Lavar, Cobra, Isosceles
The Thang
2 Rounds For Time:
Station 1
Moguls for 25 yards
Station 2
100 SSH
Station 3
20 Dips, 20 Incline Lunges
Station 4
50 yard bear crawl
10 burpees
50 yard crab walk
Station 5
Broad jumps from edge of curb to top of stairs
Running between each station as fast as possible till finish
After that 2 Rounds of Bas Ruttens MMA shadowing boxing
COR, COT
Respectfully submitted,
Houdini
PAX:lonzo, woodstock, air wolf, mr glass, van gogh, cobra, goose, brute, nails, ringo, popeyes, fraction, lego, brita, klinger, mayor, romano, huffy, shrinkage, dauber, fat amy, dropout, callahan, stark, doubtfire, huckleberry, FLO, homeslice, gepetto, coconut, jennae, casper, cogsworth, hannibal, Stinger (FNG), biggie, bourbon, charmin, shawshank, ticket, footloose, moana, tupac, beaker, bluto, Patriot, OK, Isosceles (Q), Mercy (Q), Hazmat, Jimmy Dean, Raven.
Intro, Mission, Principles, FloRuck – to honor Flo.
The goal of the ruck was the keep it simple, minimal coupons, some brisk miles before the FloRuck beatdown. We had from 0500- 0645 to make this happen. The pax split into 2 groups, Isoceles leading 1, Mercy leading the other. While in the circle, we counted off by 2s, split up, each group carrying an American Flag and Black Swamp Flag.
The intended total distance was around 6.5 miles. Isosceles group came close to that. Mercy’s group, thanks to 2 trains and other things came closer to 6 miles. The course was a big circle that ran along the river and through perrysburg, starting at Grace Church, near the Fortress. Isosceles group went one way, and Mercy’s group went the opposite. With a time hack, the groups met in the middle, passed off the kettlebell and Flo. The kettlebell was the only main coupon the PAX carried. A gift for Flo, the PAX signed it as they carried it.
It was a beautiful, brisk morning, spent with some of the best men in the State of Ohio, some first time ruckers joined us, a great showing from our brothers up north in F3 Toledo were also part of the fun. It was a good time.
COR, NOR, Prayer.
Football Fun
Q: Lavar
PAX: Luigi, Nomad, Stalker, Houdini, Moanna, OK
Warmup with lunge walks, butt kickers, high knees, and sprint from one line to another, ~35 yards apart.
Teams then did bearpee relay race (one member bear crawled 35 yards, did 10 burpees, then bear crawled 35 yards back) while the others did squats until all team members went.
A beatdown within a football game was the theme. Two teams, between each play everyone did 3 burpees. After each team had the ball once, we did 50 LBC’s together. Next possession by each team we did 3 jungle boi squats between each play then 25 American hammers 2 is 1 together after each team possessed the ball. Next possession we did 5 merkins between each play then 25 penguins 2 is 1 as a group. Final possession we did 3 absolutions between plays then 25 big boi sit ups as a group.
To cool down we circled up and held plank as we counted one by one to 120. Then we followed my lead as we lifted our legs six inches and held while we went in and out on my command for ~90 seconds.
COT Luigi was the 6. He comes out because he wants to get healthier. Moanna encouraged him by saying coming out and participating will make him healthier but it is the reps that hurt that really make the difference. Prayer reminded us to seek God through the circumstances and to embrace discomfort and suffering because that is the only way we can be refined into His image.
10/24/20 – FloRuck – Scavenger Ruck
Q – Jennay
AO – The Fortress
Pax
Jennay, Coconut, Bourbon, Houdini, Huffy, Homeslice, Ticket, Chanel, Dropout, Lego, Casper, Huckleberry, Van Gogh, Fraction, Jimmy Dean, Moana, Flo, Romano, Tupac, OK, Raven, Stark, Isosceles, Lyman, Mercy, Beaker
Open – Mission/5 Core Principals/Disclaimer
Thang
We started with a COR to get a number of pax and allow Jennay a moment to do some serious calculations in his head to figure out the team structures.
Then pax counted off by 5 to produce 5 teams of 4 (1 team actually had 6).
The teams were instructed to send one member to the center to be designated the team leader and would receive instructions for the ruck.
The teams would be given a list of items to find throughout the city and recorded on a sheet (honor system).
The only other things to pay attention to were used as potential tiebreakers – Time of return and total distance traveled.
Many of the teams arrived in the nick of time at 9:44 (deadline was 9:45 am) and a few arrived early. Points and times varied, with the final team arriving 15 minutes past the deadline at 10:00 AM.
By this time, the pax had already transitioned into 2nd F so the circle of trust became a tribute to Flo and his contribution to the pax, the community, and the group.
Thanks for being you Flo! Can’t wait to celebrate again next year!
Participants:
Patriot
Bunyan
Fat Amy
Lavar
Bogey
Lyman (6)
Wall-e
Wipers
Footloose
Rudy
Mercy
Stalker
Rockwell
Simmons (Q)
1)Opening
Lap around the theater
2. Arms/Shoulders -carry block to landscaped circle
Tabata 45 on 15 off – 3 rounds
Curls
Kettle bell swings
Man makers
Shoulder press
Dips with or without
3. Legs – move to gravel play area
Tabata 40 on 20 off – 3 rounds
Squats with the block
Steps with the Block
Toe raisers with block
Jog around the field
4. Core – at the frogs/amphitheater
Tabata 40 on 20 off – 3 rounds
Big boy sit ups
Flutter kicks
Plank
Hello Dolly
5. Back to parking lot….Pushups to failure one set – perfect form
COT
The Electoral College Ruck
Pax
Casper
Callahan
Lego
Huffy
Meatloaf
Flo Q
Mission
Principles
Rucked 2.5 miles discussing the rationale behind the electoral college instituted by our founding fathers.
Listened to a five minute video on the topic produced by Prager University.
Great discussion and it was good to study and understand our history.
Ruck Pax: Rudy, Mercy, Lyman, Home Slice, Simmons, Bogey, Patriot, Big Hurt, Footloose, Stalker, Orange Kilt, Dropout (Q)
Run Pax: Wall-E, Fat Amy
Backblast – November 2, 2020
AO: The Gauntlet – RIvercrest Park – Perrysburg, OH
QIC: Geppetto
PAX: Popeyes, Beretta, Geppetto, Isosceles, Coconut, Enron, Stark, Spaulding, Charmin, Huffy, Venom, Lego, Mile High
Workout: The Murph
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
YHC began by reading the official Citation from President George W. Bush regarding Lieutenant Murphy and his heroic actions in Afghanistan. It is HIM like Michael Murphy who risk their lives everyday protecting our freedom.
The Thang:
The Murph Workout
-1 mile run
-100 pull ups
-200 push ups
-300 squats
-1 mile run
Count-O-Rama – Thirteen
Name-O-Rama
Circle of Trust
Sharing of the six – Huffy. EH’d by Jennay. It was like an answered prayer. Huffy had been praying and looking for a men’s group that he could be a part of. Appreciates the support from everyone and for the crazy challenges like Coconut’s 100 pushups a day for a month! Got his name because he enjoys mountain biking.
Announcements: Go Vote!!!
Ball of Man – Prayers for Stark’s co-working and regardless of the outcome of the election, as HIM we can still make an impact on our families and community.
Spreadsheets from the Gloom: Temp: High 20’s, light wind. 13 HIM got better today and honored Michael Murphy. Aye!
It was an honor to lead.
Football Fun
Q: Lavar
PAX: Luigi, Nomad, Stalker, Houdini, Moanna, OK
Warmup with lunge walks, butt kickers, high knees, and sprint from one line to another, ~35 yards apart.
Teams then did bearpee relay race (one member bear crawled 35 yards, did 10 burpees, then bear crawled 35 yards back) while the others did squats until all team members went.
A beatdown within a football game was the theme. Two teams, between each play everyone did 3 burpees. After each team had the ball once, we did 50 LBC’s together. Next possession by each team we did 3 jungle boi squats between each play then 25 American hammers 2 is 1 together after each team possessed the ball. Next possession we did 5 merkins between each play then 25 penguins 2 is 1 as a group. Final possession we did 3 absolutions between plays then 25 big boi sit ups as a group.
To cool down we circled up and held plank as we counted one by one to 120. Then we followed my lead as we lifted our legs six inches and held while we went in and out on my command for ~90 seconds.
COT Luigi was the 6. He comes out because he wants to get healthier. Moanna encouraged him by saying coming out and participating will make him healthier but it is the reps that hurt that really make the difference. Prayer reminded us to seek God through the circumstances and to embrace discomfort and suffering because that is the only way we can be refined into His image.
Murph practice
PAX: Lonzo, Fraction, Rudy, Mercy (q)
Intro, 5 core principles, mission
Inspired by Cadre DS to strengthen pullups without doing pullups, and to get better at the Murph:
Curls and Rows with a cinder block
Merkins
Squats
Run a lap
For the curls and rows, we did regular reps, tempo reps, and isometric holds.
Merkins and squats were done in regular cadence.
COT, Announcements, prayer for our country on this Election Day
On the Q: Houdini
PAX: Hannibal, Shawshank, Charmin, Huffy, Chubbs, Tupac, Free Time, O.K., Nomad, Fallout, Luigi, Chanel, Nimbus,
The Thang; Vote! Its the popular thing to do!
Station work
Reps based on the popular vote percentages from 5 elections in history where the winner lost the popular vote but won the election.
Station 1 1824 Jackson vs. Adams
42%-32% Adams won with an electoral margin of 15%
42 LBCs
32 Crunchy Frogs
Station 2 1876 Tilden vs. Hayes
50%-48% Hayes won with electoral margin of 1%
50 Air Presses
48 SSH
Station 3 1888 Cleveland vs. Harrison
49%-48% Harrison won with electoral margin of 65%
49 Lunges 1 is 1
48 Flutter Kicks
Station 4 2000 Gore vs. Bush
48.6%-47.4% Bush won with electoral margin of 5%
48 Merkins
48 Gas Pumps
Station 5 2016 Clinton vs. Trump
48%- 46% Trump won with electoral margin of 77%!
48 Dips
46 Imperial Walkers 1 is 1
COR
NOR
Six was Huffy
“Push My Buttons Prayer” Rev. Austin Fleming
Respectfully submitted,
Houdini
Election Ruck @ Necroplis 5:30am
Thankful for Our Freedom
11/3/2020
Pax: Ponzi (Q), Bootleg, Meatloaf, Stalker, Geppetto, Better Offer, Enron, Popeyes, Ringo
Mission of F3, Core Principles
Ruck from Necroplis to Maummee to backside of Necroplis approximately 2.90 miles with Flag coupon (by Ponzi and Bootleg) in honor of election day, military and first responders who have sacrificed for our freedoms
COT
PAX: Coconut, Woodstock, Lyman, Mercy, Orange Kilt, Footloose, Rudy, Homeslice, Fraction, Meatloaf
Special guests: Ticket and Jimmy Dean
Q: Lonzo
Warm-up
Motivators
Carried blocks to pull up area for Fran WOD
21, 15, 9 reps of Thrusters and Pull-ups each.
Mosey back to field with block. Hold plank for 6.
The Thang
10’s
10 super u hauls
10 lt dans
10 flutter kicks 4 is 1
Lap around field Repeato
20’s
20 merkins
20 Kettle bell swings
20 LBC’S
Ape hops with block to cone and back Repeato
30’s
30 curls
30 presses
30 calf raises
Choice of lap around field or ape hops with block to cone and back. Repeato
COT, Ticket was the six. He told us how he got his name, how it took a couple weeks to come out, and told the new guys to keep coming out for the beatdowns and good fellowship.
Announcements, 24 hours of beatdowns the 28th and homeslice is looking for volunteers for habitat for humanity.
Closed with a short prayer.
11/5/20 – All for One and One for All
Q – Jennay
AO – The Wall
Pax
Jennay, Hannibal, Fossil, Spaulding, Beretta, Ringo, Milehigh, Popeyes, Lego, Callahan, Stark
Open – Mission/5 Core Principals/Disclaimer
Thang
One Pax member would indicate the exercise to be done by the remaining group while they themselves commenced with a cardio portion of the workout. After they completed their cardio, the rest of the pax could stop doing the exercise.
Pax would choose their own exercise affecting Upper, Core, or Lower Body in that sequence.
Cardio 1 – Sprint up the ramp and down the stairs
Upper Core Lower
Pike Hop Merkin Box Cutter Squat x3 w/ Jump
Dips LBC Bonnie Blairs
Air Press Starfish Situps Single Leg Deadlift
Moroccan NC Heel Touch
Cardio 2 – 10 Burpees
Upper Core Lower
Smurf Jacks
Merkins Big Boys Cross Jump
Cherry Pickers Plank Jacks Box Jumps
T-Merkins J-LO’s LT. Dans
Burpees
Ended with COR – NOR and the 6 (Spaulding)
Finished with COT
Q= ISO/ OK
Pax:
Huckleberry
Shawshank
Chanel
Houdini
Stalker
Luigi
Nomad
4 stations in Cadence
100 Merkins
200 Lt Dans
300 Burpees
400 core ( plank jacks-LBCs-flutter kicks-bicycles)
Houdini was the 6
Backblast for the Levy 11/3/2020
Civic Duty Run.
the PAX: Doubtfire, Spaulding, Woodstock, Van Gogh, Stark, Fossil, Flubber, Mile High, Coconut (Q)
Pax met in the early gloom on election day 2020 to log some miles prior to hitting the polls.
Intro, Mission, Core Principles
A modest mosey through town along residential roads, with route planned to offer plenty of bounce-backs, and to spell out “VOTE” when viewed on a map app (Runkeeper).
Threw in a pause for 25 merkins after each letter was completed. Total ~4.5mi.
COT–Flubber 6.
Ended early so PAX could get to the polls at opening time.
VQ: Merida
Pax: Casper. Stark, Coconut, Geppetto, Huffy, Smokey, Crackshot.
The beat down:
100 Merkins
100 Squats
Run to bluebell bridge
1 round of Bongo Ball (burpees, squats, dips, butt kicks, more burpees)
Run back to park
1 round of Bongo Ball
3 minutes of Australian merkins
COT: Smokey has 3 tests for his new job to take today, Raven’s wife has surgery. Prayed for our country.
November 7:
Ruck Summons
F3 Mission
5 Core Principles
22 minutes out
22 minutes back
PAX:
Footloose Q
Mercy
Simmons
Rudy
Orange Kilt
Nameorama
Pax: Mercy, Fat Amy, Simmons, Patriot, Rudy, Lyman, Orange Kilt, Meatloaf, Wipers, Footloose, Woodstock
QiC: Woodstock
Covered 3 Fs, Mission, Principles, Disclaimer
Warm up / Pre burn – SSH/cadence / 20; Merkins, cadence, 30; lunge down to cone and back OYO.
Compounding block movements: block on ground above head. 14 block up to above chest and back down. 14 chest press. 14 4 count flutter kicks, block above chest. 14 chest press. 14 block pullovers. Repeat 3 times, with hard sprint between each set to end of field and mosy back.
Gorilla Complex: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 incline Merkins. mosey to cones and back. Repeat 8x
Pistons – block on ground, squat, grab, stand, squat, drop, finish with jump. Repeat 15x, run a lap. 15 each leg bucket brigade lunges (backward lunge twisting towards the backward moving leg). Piston squats *20, 10 each side bucket brigade lunges.
Mary: American hammer with block (10, 2 is 1), BBSU with block (10), flutter kick with block (20), flapjack and do 1 hand on block plank jacks (10 each side), 10 each side block pull throughs.
Rudy was the 6 – Great story!
Announcements: Thanksgiving beatdown / turkey bowl, f324 on 11/28, Gear order, F3 10yr.
Prayers were shared.
FIN
11/7/20 – Let’s Explore the Fortress
Q – Jennay
AO – The Wall
Pax
Jennay, Spaulding, Huckleberry, OK, Biggie, Fossil, Heisenberg, Mulan, Mr. Glass, Nitrous, Flo, Two-Buck-Chuck, Callahan, Doubtfire
Open – Mission/5 Core Principals/Disclaimer
Thang
Pax filed into single line and completed an “Indian Run” around the track. After a full rotation, all would stop and an exercise would be announced to be done at that location.
In order to pick the exercise, Jennay had cards identifying what should be done along with the amount of each. The rep card would be placed back in the deck while the exercise type was removed. Number of reps ranged from 10-40 and varied from cadence and OYO.
Total distance on Indian run was ~ 2.5 Miles
Exercises included 21s, Triple Skyfalls, Burpees (Plus 15 extra from Two-Buck-Chuck failing the 21s – HATE!), Prisoner Squats, Flutter Kicks, Leg Lifts, Military Merkins, LBC’s, Plank to 5x Failure, Shoulder Taps, Smurf Jacks, Big Boi Situps.
Ended with COR – NOR and the 6 (Heisenberg)
Finished with COT
PAX: Lego, Isosceles, Enron, Berretta, Vita, Ringo, Mile High, Spaulding, Huffy, Bourbon, Stark, Tupac, Meatloaf, Popeyes, Venom, Charmin, VanGogh
Q: VanGogh
Mosey to Hill
Workout: Lt Dans at bottom
Burpees at top of hill
Pyramid workout start at 10 then go down to 1. Run around loop.
Then 4 sprints with 25 merkins after 2 and 25 LBCs after the other 2
Mosey back.
COT:
6 Mile High
Workout: Leadership Ruck – Concentrica
Date: 11/7/20
Location: The Fortress – Grace Church – Perrysburg, OH
QIC: Geppetto
PAX: 7 total – Runners: Jennay, Spaulding. Ruckers: Flo, Casper, Geppetto, Callahan, Lego
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The Thang: Discussed QSource Points 1.5 through 1.9 dealing with the Concentrica of M, Shorties, Shieldlock, Whetstone, and Mammon. Talked about the proper order and the level of importance of each relationship.
Ended with Count O Rama, Name O Rama, The Six (Jennay), announcements and prayer.
11/10/20 F-3-meadows cup-de-sac run
Pax: Van Gogh, doubtfire, beretta, mile high, flubber, coconut, Jennay (6), Woodstock, stark, Q: Spaulding
The thang:
Ran over to 3 meadows and sprinted through each of 6 cul-de-sacs. We ran down white road and cut over to do a loop at woodlands park. Out and down second street back to the Levy. Most did 6 miles and still had time to stretch. Great run this morning, thanks for the opportunity to lead!
11/10/20 F-3-meadows cul-de-sac run
Pax: Van Gogh, doubtfire, beretta, mile high, flubber, coconut, Jennay (6), Woodstock, stark, Q: Spaulding
The thang:
Ran over to 3 meadows and sprinted through each of 6 cul-de-sacs. We ran down white road and cut over to do a loop at woodlands park. Out and down second street back to the Levy. Most did 6 miles and still had time to stretch. Great run this morning, thanks for the opportunity to lead!
Murph at MC2, plus an up button
Bunyan, Simmons, Gepetto, Lonzo, Moana, Shake & Bake, Einstein (FNG), Mercy (Q)
Intro, Explanation, and it starts.
Mile (plus some) run to Keener park, Murph reps, mile run back.
100 pullups, 200 merkins, 300 squats.
Mercy had the great idea, influenced by Moana, to add 100 burpees to the Murph. This made the murph take longer. Wasn’t the wisest choice from time management perspective. However, 10 rounds of 10 pullups, 10 burpees, 10 merkins, and 30 squats is not easy.
Other crazies in the group wore their 20 pound vests, as God intended the Murph to be done.
COT, Mercy took the group out in prayer after running back to MC2.
Back blast:
Woodstock
Meatloaf
Footloose
Mercy
Liman
Spaulding
Homeslice
Coconut
Landslide
Popeyes
Geppetto
Mile High
11/12/2020 – Progression:
Date: 11/12/2020
Time: 5:30 – 6:15 AM
Location: The Wall – RiverSide Park
Q: Bourbon
PAX: 14 Total – Geppetto, Hannibal, Mr. Glass, Beretta, Ringo, Fossil, Lego, Mile High, Coconut, Isosceles, Callahan, Stark, Spaulding, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed twice.
o We moved on to beatdown after this atrocious display of incoordination and inability to count.
Beatdown:
Today’s beatdown is about progression through the exercises. All reps will be 12 for the 12th day of November, today.
• Bottom of stairs = Big Boy Sit Ups
• Run up first half of stairs
• Midway at stairs = American Hammers (4-count)
• Run up last half of stairs
• Top of stairs = Captain Thor’s (Big Boy Sit-Up followed by 4-count American Hammer)
• Karaoke to top of ramp
• Top of ramp = Merkins
• Run to next turn at ramp
• 2/3 point of ramp = Jump Squat
• Run to bottom of ramp
• Bottom of ramp = Burpee
• Run the lap at bottom
• Repeato
Count-O-Rama and Name-O-Rama.
Learn about the 6: Geppetto.
Announcements.
COT / Prayers and Intentions.
PAX: lonzo, landslide, Lyman, fraction, moana, Mercy, Woodstock
QiC: Woodstock
20 ssh. 10 count each leg quad stretch. Indian run perimeter of wayne trail.
Toe balance squat:
Stand on block with toes together and heels slightly apart.
Slowly bend knees while pressing thighs and heels together.
Lift heels off the block and press the balls of your feet down, keeping core activated. Try to keep spine straight as you go lower. How low can you go? Get there and hold for 10 count. Repeat 10 times. Up bottom – keep knees together.
Mosy to pullup bar, 10 reps. Mosy back to block.
Merkin block drags. From plank position. Grab block and drag it through. Put other hand on it and press up to a side plank. 5 count. Down to 5 unbalanced Merkins. Drag opposite way, repeat. 6 rounds.
Mosy to pullup bars. 10 reps.
Step up on block and raise to single leg stance. Hold for 10 seconds. Step down and do a pistol squat same leg. Repeat on opposite leg. Keep alternating 10 reps. Up button – single leg on toes for 10 count.
Mosy to pullup bars. 10 reps
Mary:
Plank hold – 1 arm extension for 10, opposite leg for 10, opposite arm for 10, opposite leg for 10. X2 10 Merkins.
Step up high knees to opposite elbow. Alternate legs. 10 reps.
6 was fraction
Q= OK
PAX
Chanel, Huffy,Houdini, Stalker, Shawshank, Huckleberry, Moana.
4X4 relay with a block
4 stations
1. Mass Murder Bunnies ( maybe rename Swamp Ranbbits)
2. Man Makers
3. Block Merkins Lt Dan Style
4. LBC’s and Scissor Kicks with Block over head
Finish with Rocket Squats and Burpees
2 rounds
Location YMCA
5:30-6:30
Study of Ephesians 2:11 – 3:13 – J.D. Greer Video Series
PAX:
Abbi, Tupac, Charmin, OK, Heisenberg, Jimmy Dean, Huffy(Q)
Awesome discussion today. With all of our similarities and differences, it is the Glory to God that binds us together and keeps us coming back! God Bless you all with the tools to Bless the souls of our friends and those who will challenge us!!
PAX- Huckleberry, Nimbus, Shawshank, Chubbs, Meatloaf, Moana, Beaker, Mr. Glass, Mr. Freetime, Houdini, OK, 2.0s Fallout, Nomad, and Luigi
Q- Isosceles
Opening
In honor of veterans day, we are going to do a basic training type of workout. When we mosey, we will mosey in 2×2 formation. Spread out. If it gets sloppy, we will do extra work.
Mosey, Halt to Walk, Halt to Exercise
Set One
Mosey to Site 1 (3 minutes)
Side Straddle Hops
Windmills
Imperial Squat Walkers Time Hack (6:10)
Bear Crawl Merkins
Mosey 6 minutes to Site 2
Set Two (Burpee Breakdown)
Up Downs
Merkins
Surfer Get Ups Time Hack (6:26)
Burpees
Mosey 3 Minutes to Site 3
Set Three (Block work)
CPs
Globetrotters
Grip, Rip, and Rolls Time Hack (6:40)
Grip, Rip, Press, Roll, Merkin (8 count)
Mosey 3 minutes
Set Four (Bonus Set)
Mountain Climbers
Absolutions
Flutter Kicks Time Hack (6:40)
Supermans
Mosey 3 minutes to finish
Leadership Ruck
Topic: Positive Habit Transfer
Pax:
LEGO (Q)
Callahan
Doubtfire
Flo
Huffy
Isosceles
Tupac
After explaining the Mission and Principles of F3, the ruck began. Discussed Q Source 2.4, Positive Habit Transfer, by exploring what a habit is, how it is learned or unlearned, and how to form guardrails around those habits or prevent habits from resurfacing.
So much to unpack Flo volunteered to continue the discussion next week. Total distance about 2.5 miles. Ran a bit over on time so ended once we got back to the Fortress.
Battlefield Ruck 11/14/2020 – 0530
Pax: Stalker, Footloose, Simmons, Bogey, Woodstock, Mercy, Lyman (VQ)
Mission of F3, Core Principles
Brisk 2.27mi ruck from Fallen Timbers Theater around the north side of the mall, across the US24 bridge, down the hill path behind the Gen. Anthony Wayne Monument. We turned around at the bottom of the hill and periodically lunged back up the hill. Rucked around the monument and headed back toward the theater, arriving at exactly 6:15.
COT:
Counterama
Namerama
Mercy was the 6
All PAX were staying for the beatdown, so postponed announcements and prayer until after beatdown.
Pleasure to lead an outstanding group of HIM for VQ.
Q: Smokey
PAXs: Lonzo Merida
The thang:
Town hall was built in 1898 it served the community because it was where town hall meetings, city council meeting, the jail, and opera hall. For those 4 major things that the town hall was used for that reason we will doing
4 burpees
Knuckleheads Kafe has 11 different burgers and they are all equally good even their black bean burger. Because of there burgers we will do
11 Knerkins
wildside brewing has pretty good pizza that is cost a little extra but goes well with beers brewed in house. Current beers on tap are plum of summer, bridge street blonde, wildside saison, and noise complaint. As well as 3 guest beers on tap.
7 Squats
Miss Lily’s has great food all the way around, but the cook is always about 30 minutes late for our 2nd F breakfast for her being late we will do
30 SSHs
Laroe’s is are up scale restaurant in town that has been around since 1977 they have a nice patio that looks over the river, a tavern great for sitting in to have a drink and I dinning hall to bring for you family to for a nice dinner for those three place to eat at we will do
3 Absolutions
Snyder’s pizza has good pizza for cheap, but they also have 10 different flavors of Toft’s ice cream. One huge scoop is one $1 for those 10 flavors we will do
10 Big bois
Tomaselli’s has been owned by about 15 different people in one family. They had to many issues with money and could never keep it open, for those 15 family members and their failures we will do
15 American hammers
Fernando’s is our local Mexican place I have only eaten here 1 time the food was horrible. For the truly horrible food we will do
1 long bear crawl
The garden gate has all kinds of cool flower things I have never been into the place so we will do something for the word never
5 dips
Just for you is a really cool resale store where you can find all kinds of neat things for this store we will
reuse one over each thing we have done
Mary’s apple orchard has about 10 different kinds of jams and butters that are really good my favorite is the cherry butter for the jams and butters we will do
10 flutter kicks
A drop of honey is a place where you can buy you M all kinds of good smelly things. all the smells makes my head hurt for hours so we will do
20 merkins for the pain
Lasting we have the bank that has been here for a long time I don’t do business with them because I don’t like some of the people that work there for the dislike of them we will do
20 Lt. dans
COT we talk about the 24 hours of Qing and we lifted up the country for both covid and everything else that’s going on and we also prayed for crackshot and his family who are in quarantine and as well lonzos sister and her family
it was an honer to lead these guys this morning
Q: Houdini
PAX: Peach, Charmin, Stark, Free Time, Enron, Casper, Mini Wheats, Venom, Bagels, 2 Buck Chuck, Flo, Heisenberg, Meatloaf, Mr. Glass, Mulan, Fossil, Doubtfire, Callahan, Jennay, Spaulding, Huffy
The Thang:
Cadence work with good form:
Prayer squats
Burpees
1 Mile Indian Run
Flutter Kicks with Block raised
50 Yard Lunges
150 count plank
50 yard bear crawl
1 minute warrior 3 hold on block
50 yard crab walk
20 Backward block lunges in cadence
“T” pose hold for 2 minutes
Static leg raise 2 minute hold
BAS RUTTEN fight training: 3 rounds
20 Block curls
11 burpees
42 birthday kettle bell swings
C.O.R.
N.O.R.
C.O.T.
Prayer:
A MORNING RESOLVE
All Great and Powerful
We will try this day to live a simple, sincere and serene life, repelling promptly every thought of discontent, anxiety, discouragement, impurity, and self seeking; cultivating cheerfulness, magnanimity, charity, and the habit of holy silence; exercising economy in expenditure, generosity in giving, carefulness in conversation, diligence in appointed service, fidelity to every trust, and a childlike faith in you. In particular we will try to be faithful in those habits of prayer, work, study, physical exercise, eating, and sleep which we believe that you have shown us to be right.
And as I cannot in my won strength do this, nor even with a hope of success attempt it, I look to the for guidance.
Amen
Respectfully Submitted
CENTENNIAL PARK IN TONTAGONY
Q: Houdini
PAX: Smokey, Stalker, Tiger Tim
Twas my actual birthday so 42 was the reps
Perform these three movements every round
42 Mountain Climbers
42 Seal Jacks
42 Air Presses
After your done performing these movements a round at a time perform these in progressing order:
Burpees 5, 10, 15, 20, etc.
SSH 5, 10, 15, 20, etc.
C.O.R.
C.O.T.
Respectfully Submitted
QIC’s – Stark and Spaulding
PAX – Lego, Huffy, Heisenberg, Nougat, Flo, Biggie, Van Gogh, TuPac, Homeslice, Q-Bert, Huckleberry, Virus, @ Buck Chuck, Chanel, Mr. Glass, Jennay, Isosceles, Nimbus, Doubtfire, Callahan, Hannibal, Mulan, Fossil, Nitrous
The THANG:
Two bald men workout
20 min.
B- big boy sit ups – 5
A- American hammers – 10
L- let levers a 15
D – distance 50 yards out, 50 yards back
20 min.
B- burpees – 5
A- absolutions – 10
L- lieutenant Dan’s – 15
D – distance 50 yards out, 50 yards back
Guantanamo plank/push up
Hold plank until each runner runs by- do a push-up every time. Get up and run when it’s your turn.
Guantanamo leg levers
On your 6 legs at 6”- do a leg lever every time someone runs by. Run around when it’s your turn.
Awesome to co-Q this with my bald brother Spaulding. And DOUBLE AWESOME to see Q-Bert and Virus back to rep the beautiful bald crew as well.
25 Degrees, and 26 PAX. Just a normal Saturday in the Black Swamp!
Always my Pleasure
Always an Honor
~Stark (and Spaulding)
11/17 MC2
Q Moana
Pax mercy, lonzo, landslide and fat Amy
Run 1 mile
100 pull ups
100 burpees
200 rocket jumps
200 BBSU
Run 1 mile
COT
Ruck
Stephen DeYoung “Better Offer” – First Q
Brian Coil “Ponzi”
Bob McCart “Raven”
Kevin Connors “Popeye”
Scott Schutt “Geppetto”
Sam Cannoil “Ringo”
Alec Falkenberg “Meat loafL
11/14/2020
LEAPFROG at the Battlefield
Stalker, Lyman, Footloose, Bogey, Rockwell, Lavar, Fat Amy, Woodstock, Simmons, Mercy (Q)
Intro, Mission, 5 principles,
Warmup: Motivators – https://twitter.com/F3Naperville/status/1071450633805488128?s=20
Started at 10, worked all the way down to 1. Link to twitter video is best.
Split up into teams of 5. In planning this workout, I was thinking teams of 3 or 4. With 10, the only way to go was 2 teams of 5. It ended up being perfect.
1. Burpee relay. 5 minutes to get maximum burpees as a team, only 1 team member allowed to do burpees at a time. This was a competition. Only 10 burpees separated the 2 teams at the end of 5 minutes.
2. Team work. As a team, 10 laps around the theater, 200 merkins, 200 big boi situps, 200 Lt Dans.
3. Burpee relay again. This time, it was emphasized you vs you. Both teams challenged to beat their number from the first relay. After 5 minutes, both teams beat their number, and the gap was closer than the first time around.
4. Team work. As a team, 10 laps, 200 inch worms, 200 jump squats, 200 flutter kicks.
This Q turned out better than I anticipated. I was glad to be able to lead this with such a great group of men.
COT, Prayer requests for Rockwell’s daughter.
Bootlegger Adventure @ Necroplis 5:30am
11/10/2020
Pax: Ponzi, Bootleg(Q), Meatloaf, Fraction, Better Offer, Enron, Popeyes, Ringo
Mission of F3, Core Principles
Ruck the Necroplis backside approximately 2.5 miles
COT
Jungle Boogie and Vila VQ
Pax: Lyman, Footloose, Simmons, Meatloaf, Rudy, Lonzo, Woodstock, Isosceles, Mile High, Callahan, Coconut (Q), Vila (VQ)
Mission of F3, Core Principles
Workout:
Bear walk across the field and side straddle hops (SSHs) until everyone arrives, 20 SSH in cadence
Imperial crab walk back across the field and imperial walkers until everyone arrives, 20 Imperial walkers in cadence
Duck walk across the field and chain breakers until everyone arrives, 20 chain breakers in cadence
Frog Jump back across the field and squats until everyone arrives, 20 squats in cadence
Ape hop across the field and ape hop back across the field
Rinse and repeat – but backwards motions for all
COT:
Counterama
Namerama
Announcements
Prayer
Six Degrees of Kevin Bacon
QIC: Jimmy Dean
PAX: Jimmy Dean, Dropout, Lyman, Lonzo, Rudy, Woodstock, Raven, Geppetto, Footloose, Mercy
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for schools/teachers/kids, our military, veterans and the families of those who’ve died protecting our rights.
Always an honor to lead this group of men! Aye!
THE THANG: 9 stations arranged down a parking lot, every 3rd space used. The PAX at the end of the line does 10 burpees and runs back to the end of the line and serves as the timer for when the rest move to the next station. The rest of the PAX does AMRAP until the space in front of them opens up; they move to that station as quickly as possible and perform the next exercise, etc.
Stations:
Lunges
Crunchy Frogs
Stump Huggers
Squats
Big Boy Sit Ups
Mountain Climbers
Lt Dans
LBCs
10 Burpees, run to back of line to station 1
We did a round of guantanamo and burpee bearcrawl-tanamo to end.
F3
Q: Rick “Huckleberry” Thielen
11/17/2020…6 p.m.
The Commons at Levis-Perrysburg
“Black Swamp Beatdown”
PAX:
Shawshank
Hannibal
Moana
Mr. Glass
Luigi
Nomad
Fallout
FNG- Pele’
Charmin
Megalodon
Ant Man
Moonley
Channel
TuPac
OK
Huffy
Chubs
Q: Huckleberry
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principles:
Free of Charge.
Open to all Men.
Held Outdoors, rain or shine, heat or cold.
Led by Men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end with a Circle of Trust.
Circle Up and Count Off (1-18)
FNG (Friendly New Guy): Girl: Avery Rettig
The Thang:
Station #1:
25 Curls with Block
25 Air Pumps with Block
25 Squats with Block
25 yards: Murder Bunnies with Block to next Station.
Station #2:
25 BBS with Block on chest
25 Arms Extended with Block Scissor Kicks (2 is 1)
25 American Hammers with Block (2 is 1)
25 yards: Riffle Carry with Block to next Station.
Station #3:
25 Imperial Walkers (2 is 1)
25 Lunges with Block
25 Bent Over Lifts with Block
25 yards: Murder Bunnies with Block to next Station.
Station #4:
25 Merkins
25 Lt. Dan’s with Block
25 Mountain Climbers (2 is 1)
75 yards: Riffle Carry with Block back to Start.
REPEATO UNTIL 6:40 p.m.
One Suicide Run using all Stations.
Circle of Trust:
Count Off (1-18)
NOR
Six was Nomad
FNG: Pele’
Ask for Announcements and Prayer Intentions
Prayer
Concluded at 6:45 p.m.
VIVA 11/19
Q Moana
Pax Luigi , Shawshank, nimbus and huffy
Amrap
Group 1 x 20 reps
Merkins
Lunges
Freddie Mercury’s
50 yard sprints x 2
Group 2 x 20 reps
Seated overhead press
Squats
Lbcs
50 yard sprints x 2
Group 3 x 20 reps
Front raise
Walking glute bridge
Crunchy frog
50 yard sprints x 2
Group 4 x 20 reps
Curls —> tricep ext.
Single leg Roman deadlift
BBSU
50 yard sprints x 2
Absolute finisher:
Super Burpees
50 yard sprints x 2
Cot
PAX: Landslide, Lonzo, Lyman, Footloose, Mile High, Beretta, Coconut, Callahan, Raven, Spaulding, Rudy, meatloaf, Woodstock
Ladder 1: Merkins ladder – 3/6/9/12/15
Square 1 sprint/bear crawl, 5 burpees / 5 lt dan’s (4 minutes)
Ladder 2: Squats ladder – 5/10/15/20/125
Square 2: Sprint/lunge, 15 flutter kicks/plank jacks (4 minutes)
Ladder 3: Bbsu ladder – 4/8/12/16/20x
Mercy, Dropout, and Dutch were late scratches but were with us in spirit 😉
Lyman was the 6.
Love your neighbor, pray for the frontline workers.
Date: 11/17/2020
Time: 5:30 AM – 6:30 AM
Location: The Levy
Title: Rusty Q Run
Q: Flubber
PAX: 11 total
Woodstock, Isoscoles, Coconut, Jennay, Stark, Spaulding, Buretta, Mile High, Dutch, Doubtfire, Flubber (Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
The Thang:
Ran to Woodland park and did 3 interval figure 8’s.
COT
Count-O-Rama and Name-O-Rama, The six: Spaulding
PAX:
LEGO (Q)
Mile High
Baretta
Ringo
Popeyes
Raven
Spaulding
Meatloaf
Huffy
Gepetto
Warm-up: After mission and principles, A mosey around the parking lot, then over to the field for the thang.
The Thang:
A round of B.O.M.B.S. after dividing up in pairs do the following as a set for each pair:
Burpees (50)
Overhead Claps (100)
Merkins (150)
Big Boy Sit ups (200)
Squats (250)
As pairs finished they either started over or picked up the 6. Once all pairs were complete on to Mary
Mary:
Freddie Mercury
Heels to Heaven
JLo’s
Dying Cockroaches
Annie
Finished with a COT. An honor to lead as always especially on a windy, cold Monday!
Date: 11/19/2020
Time: 5:30 AM – 6:15 AM
Location: The Wall
Title: Opposite and Equals
Q: Callahan – VQ
PAX: 12
Hannibal, Spaulding, Stark, Coconut, Mile High, Lego, Charmin, isosceles, Mr. Glass, Ringo, Popeyes, Callahan (Q)
Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
The Thang:
Ran up the hill and backpedaled down after each exercise
Flutter kicks
Hello Dollys
Peter Parkers
Parker Peters
Burpees
Lay Down Get Ups
Bear Crawl up hill
Crawl Bear down
COT
Count-O-Rama and Name-O-Rama, The six: Lego
Ended with some breath work and connecting with the higher power.
11/21/2020
Pole Position at the Battlefield
PAX:
Rudy
Bunion
Patriot
Simmons
Orange Kilt
Fat Amy
Rockwell
Mercy
Danielson
Bourbon
Shawshank
Woodstock
Fraction
Footloose (Q)
Intro, Mission, 5 principles, COVID disclaimer
Split up into two teams Gave instructions: Start between C7/C6 poles. As a team, run to C5. Complete 30 reps of an exercise. All PAX must finish their reps before moving on to the next pole. Team members can pick up the six on their team. When finished, run to C4. Do same as C5, but a different exercise and only 24 reps. Run to C5 and do the same as previously mentioned. Run back to Start/Finish line. We complete six “laps” listed below:
Lap 1:
Side straddle hops
Wide merkins
Wojo squats
Lap 2:
American Hammers
Double Merkin Burpees
Monkey Humpers
Lap 3:
Inch Worms
Stagger Merkins
Side-straddle Squats
Lap 4:
Heel Touches
Alligator Merkins
Gas Pumps
Lap 5
Lunges
Circle Burpees
LBC’s
Lap 6
Flutter kicks
Air presses
Double merkin burpees
COT
Name-o-rama
Six
Announcements
Bourbon motivational/inspirational speech
Prayer requests
Walk Jog Run Ruck 11/21/2020 – 0530
Pax: Simmons, Danielson, Mercy, Orange Kilt, Footloose, Bunyan, Rudy (VQ)
Mission of F3, Core Principles
2.86mi ruck from Fallen Timbers Theater. We had a brisk 1.05 mile walk around the Fallen Timbers Parking lot. Our second lap we jogged for 0.8 miles around the shopping center. We then did Indian Sprints for 0.65 miles. We ended with a 0.36 mile cool down, and arrived back at the theater at 6:10.
COT:
Counterama
Namerama
Ended with prayer for those affected by Covid.
Leadership Ruck
“Atomic Habits”
By James Clear
Welcome
No FNGs
Mission
Principles
Pax:
Geppetto
Doubtfire
Lego
Callahan
Flo Q
Rucked 2.5 miles discussing James Clear’s book Atomic Habits and tied it into Q Source topic 2.4 Positive Habit Transfer
11/21/20 Spilling Merlot
At the Fortress (Grace Church)
Coupons used and social distance encouraged/enforced
VQ Jamey Two Buck Chuck Burson
CoQ Chris Heisenberg Drage
COP:
Warmup:
Windmills, chain-breakers, karaoke, high knees, butt kickers
The Thang:
5 Marks of a Man by author Brian Tome:
1) Men have Vision 2) Men can take a Minority Position 3) Men are Protectors 4) Men Work 5) Men are Team Players
Find a partner (team)
1) Leg focus 3 exercises while teammate runs. (squats, monkey humper, motivator)
“Motivator” –10 count in cadence new Pburg workout!
Motivator new to Pburg:
10 side straddle hop, then 10 side straddle with arms to parallel, then 10 side straddle legs only, then 10 side straddle hop only
Repeat all the way to 1. Horrific on the calves!!! Great Q by Two Buck in cadence.
2) Core focus exercises while teammate runs (shoulder tap, LBC, flutter with coupon, toes to heaven)
3) Upper body focus while teammate runs (coupon curls, hand release Merk, coupon shoulder press)
Ended with COP 1- 100 count plank & Merkens and back down 100 -1
The “6” well done by Mark T. Landslide
Announcements:
Food Pantry cars were lining up and were asked to keep in thoughts and prayers by Geppetto
COT -Prayer by Two Buck Chuck
PAX
1 Jeff L. Spalding
2 Alan R. Lego
3 Alex F. Hate
4 Matt Y. Stark
5 Michael D. Doubtfire
6 Mark T. Landslide
7 Scott K Mr. Glass
8 Chris T. Charmin
9 Scott . Geppetto
10 Travis K. BooyYaah
11 Josh M Biggee
12 Jamey B Two Buck Chuck
13 Alan D Coconut
14 David C. Mulan
15 Tommy G. Callahan
16 Chris D Heisenberg
F3 Back it up! BB
Pax: stark, Canteen (Columbus), mile high, Popeyes, lego, isosceles, bourbon, meatloaf, 2 pac, Q: Spaulding
Warm up
Chain breakers
Windmills
Pair off- stay socially distant
Chin ups- claim your max reps out loud and try to get there every time.
Run to the cone/ station 2
Do 40 Superman’s
Frog jump to cone/station 3
Claim max reps on Australians and try to get there every time
Bear crawl to cone/station 4
Do 40 single leg deadlift squats (20 per leg)
Ape hop to station 1 start over
Run 1/4 mile loop back to flag
Slow Push ups in cadence
Guantanamo (leg lift)
Guantanamo/water boarding (plank to merkin)
F3 Black Swamp
Virtual Zoom Beatdown
https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09
11/23/20
F3 (Fitness, Fellowship and Faith)
Mission:
To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Principals:
Free of charge.
Open to all men.
Held outdoors, rain or shine, heat or cold.
Led by men on a rotating basis who participate in the workout with no training or certification-meaning you must be aware of your own limitations.
We end in a Circle of Trust.
PAX:
Thai Guy
Jenay
Coconut
Q: Huckleberry
Join Zoom Meeting
https://us02web.zoom.us/j/83627682888?pwd=T3p2M1BtcUEzckJoS0t2anhVOE9vUT09
Bring two 25# Coupons of your choice.
Warm Up:
20 Toe-Touch Squats
20 Wind Mills
20 Arm Circles
Thang:
30 Imperial Squat Walkers
30 Alternating Curls w/ Coupons (2 is 1)
30 Lt. Dan’s w/ Coupons
25 Thrusters w/ Coupons
Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers
20 Merkins
30 Mt. Climbers (2 is 1)
30 American Hammers w/ 1 Coupon (2 is 1)
30 BBSU w/ Coupons
RUN
25 V Ups with Coupons
30 Scissor Kicks w/ Coupons Extended (2 is 1)
30 Kneel To Squat w/ Coupons
40 Plank Jacks
RUN
30 Air Pumps w/ Coupons
25 Lunges w/ Coupons (2 is 1)
30 Each Arm Bent Over Rows w/ Coupons
30 Calf Raises w/ Coupons
RUN
Cool Down Stretch:
20 Hands/Arms to Heaven w/ Calf Raises
20 Side Lunges (10 each side)
COT
Coconut lead is in prayer.
11/24/2020 at the Levy
PAX: Van Gogh, isosceles, Spaulding, Bourbon, Woodstock, Doubtfire, Mile High, Coconut (Q)
Thang:
Ran to Davis Overlook, 3 reps on the hill, and ran back.
1) normal, 2) high-knee skip, 3) backwards
3 burpees each time at the top, 20 merkins each time at the bottom.
Doubtfire gave a great 6
PAX: Lonzo, Rudy, Simmons, Shake n Bake, Einstein, Mercy (q)
Intro
Murph
COT
It was cold. The pullup bars had frost. It was difficult to hold grip. Better gloves with better grip may be required. In 10 sets of 10 pullups, 20 merkins, and 30 squats, I did 5 pullups then 5 chin-ups – switching grip because I kept slipping. It worked. We did work. All had fun.
Pre-turkey Pinch-hit VQ
PAX: Callahan, Mile High, Dutch, Bourbon, Woodstock, Footloose, Meatloaf, Fraction, Lonzo, Mercy, Lyman (QIC)
11 PAX gathered near the island in the corner of the parking lot. Rain held off, temp approx. 40 degrees. Warmed up with 20 SSH and 20 Windmills in cadence.
Mission of F3
Core Principles
The Thang:
A simple Ladder with music-fueled up-button.
Round 1:
5 Burpees
Lap around parking lot
Round 2:
5 Burpees
15 Merkins
Lap around parking lot
Round 3:
5 Burpees
5 Merkins
20 Lunges 2:1
Lap around parking lot
Round 4:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
Lap around parking lot
Round 5:
5 Burpees
5 Merkins
20 Lunges 2:1
40 LBCs
40 Squats
Lap around parking lot
Continue by coming down the ladder with Round 4, 3, etc.
The wild card “up buttons” were the 90s hip-hop classics “Rump Shaker” and “Here Come the Hotstepper.” If either of these songs came up in the random (I swear it was random!) mix, all PAX would stop ladder exercises and alternate 20 Monkey Humpers and 20 Imperial Walkers for the duration of the song, then return to ladder exercises. “Rump Shaker” came up approx. 15 minutes into the Ladder, prompting accusations from the PAX that Q was “mix rigging.” Q staunchly denied the accusations but admitted to prior knowledge, in looking ahead in the random mix to ensure PAX would have the privilege of shaking their rumps on this lovely morning. Hotstepper came up (randomly) in the mix just in time to wrap up the beatdown, prompting mumblechatter regarding monkey humping in time to the music and relating that to Mercy’s upcoming anniversary getaway.
COT
NOR
Announcements- Thanksgiving events
Prayer for health over the holiday and thanks for the Black Swamp SLT for their leadership.
It was an honor to fill in for Geppetto this morning. T-claps to all the HIM who reached out to see if I needed anything in preparing for my VQ, and to Callahan for offering constructive criticism. Was an honor to lead these men this morning!
Tues 6pm 11/24/2020
Charmin’s Revenge
Q – Charmin
Pax:
1. Chanel
2. Houdini
3. Bonds
4. Venom
5. Chubbs
6. OK
7. Flo
11/24/2020 Charmin’s Revenge
Warm Up
• 25 Side straddle hops
• 30 Air squats
• 15 – jump squats – Outer, Inner, Jump with knees back
• 15 – Punching side lunge (same arm/leg)
• 15 – Skull crush to jump squat
• 15 – Squat imperial walker
• 5- Combo Twisting Lt. Dan (split jump lunge jump lunge, front, opposite side)
• 20 – plank while lift straight arm
• 15 – Lunge Kick backs, each leg
7 rounds Round Robin – Merkin challenge (normal, wide, diamond, spiderman, gamer, knuckle)
10 merkins, followed by 10 big boy or LBG.
Dumbell Destroyer: 15 lb dumbells or brick
• 2x (21s) Curls
• 2x Press (15)
• 2x Hammer – straight arm (20)
• Fly inner / outer (15)
At Clock Tower:
• 15 each leg – Reverse One legged squats
• 20 Bridge , bringing knee to chest (bench on shoulders)
• 40 Dips
• 30 Plank – bring knee to chest
Ab Circuit: 25 each
• In & Outs
• Bicycles (each way)
• Crunchy Frog
• Wide leg or cross leg sit ups
• Fifer Sissors
• Pulse Ups
• 100 – American Hammer (1 is 1)
Prayer Intentions – Amy at Westgate (Covid on ventilator). Our country. Healthcare workers and families. Strength and courage for all.
Fake turkey bowl
Pax: Doubtfire, Stark, Bourbon, Lyman, Lonzo, landslide, Orange Kilt, Footloose, Houdini, Lavar Spaulding, Meatloaf, Van Gogh, Fat Amy, Callahan, Tupac, Woodstock
QiC: Woodstock
WR/DB drills round 1:
2 lines facing each other 5 yards apart. On go line 1 sprints out 5 yards, line 2 backpedals 5 yards. Line 1 does 10 jump squats, line 2 does 5 burpees. Reverse. Then do 10/10, 15/15, and 20/20 and 25/25.
Lines facing, line 1 high knees, line 2 butt kickers. 20 count. Flip
Lines facing. Slow line drill. On ready drop to squat. On go 1 down to 5 Carolina dry docks back to squat. On go 2 down to 5 Merkins back to squat. On go 3 10 plank jacks back to squat. Q called numbers randomly finish with squat hold for pax count off.
Lb/rb drills (get low) – line 2 lunge walk backward and line 1 lunge forward. Every 5yards ape hop 10 yards away from each other, do 10 smurf jacks, sprint back and reverse the lunges, repeat everything else.
WR/DB drills round 2 sub 5 lt dan’s for burpees and 10 merkins for jump squats.
Lines facing, line 1 high knees, line 2 butt kickers. 20 count. Flip
Lines facing. Slow line drill. On ready drop to squat. On 1 down to 5 Merkins back to squat. On 2 10 squats then back to squat. On 3 10 2count flutter kicks then back to squat. Q called numbers randomly finish with squat hold for pax count off.
Lb/rb drills (get low) – line 2 lunge walk backward and line 1 lunge forward. Every 5yards bear crawl 10 yards away from each other, do 10 hrpu, crawl bear back and reverse the lunges, repeat everything else.
Finisher:
Merkin ladder suicides:
3/6/9/12/15/18. Total of 168 Merkins to finish.
Way to finish strong!
Lyman was the 6.
Prayers up for Spaulding and his family as they await the new arrival, and for patience, courage, and strength. Also to the Lord for safe keeping our families and friends today and always.
Goodbye Food Coma
Q-Lavar
PAX-Fat Amy, Lonzo, Simmons, Bourbon, Footloose, Wall-E, Shawshank, Lyman, Meatloaf
Warm up with a jog around the theater
As a group, we did three sets of ten, three count merkins. In between each set, we planked through a ten count. We then did six inches as a group, counting to 25, resting for 5, counting to 50, resting for 5, counting to 75, resting for 5, counting to 100, resting for 5, then the same sequence back down to 25. We did the same thing next but with planks. Then we did wall sits with the same sequence.
After wall sits we did 50 yards of bear crawls, 10 burpees, then 50 yards of crawl bears back.
Then we broke into teams of 5 and did a team relay medley consisting of bear crawls, crab walks, crawl bears, lunge walks, sprints between cones spread roughly 7 yards apart. At the end, we did 5 burpees, then sprinted all the way back to the start. The team members not actively moving were doing merkins.
We then did twenty, ten count inch worms with a merkin as a group followed by ~5 minutes of flutter kicks and penguins to wrap things up.
Ended in COT with Bourbon as the “6”. He talked about developing true friendships through F3, something he wasn’t able to do outside of F3.
Leadership Ruck BB
Topic: Practicing Gratitude
Mission
Principles
Pax:
Casper
Callahan
Doubtfire
Lego
Isoceles
Flo (Q)
Rucked 2.5 miles discussing six habits we can use to daily focus on developing an attitude of gratitude. “Be a river, not a reservoir.”
PAX: Flo, HazMat, Ponzi, Meatloaf, Canteen, Mr. Glass, Raven (co- Q), Casper (co-Q)
Pax rucked up and down the hills of Fort Meigs, got a little variety of terrain. On a back platform of the Fort, Raven led some Merkins and Squats. Repeato toward the end of the Fort. Raven’s route made Casper have to relive his youth cross country days, where he notoriously vomited at the top of the hill, formerly known as Agony. This time, Merlot was not spilled, but it was awful just the same. The Co- Q’s thank the PAX for their patience as we ran a bit over and as always, we were honored to lead.
Crosswalk rock 11/28/2020
PAX:
Simmons
Meatloaf
Lavar
Lonzo
Lyman
Footloose (Q)
Runners:
Fat Amy
Wallee
Bourbon
Shawshank
Mission of F3, Core Principles
Rucked around the parking lot. Every time we came up to a crosswalk we did 20 reps of one of the following: Airpress, Imperial Walkers, Monkey Humpers, Squats, or Lunges.
COT:
Counterama
Namerama
Ended with prayer
QIC(s) – Isosceles and Stark
PAX – Jennay, Mulan, Nitrous, Callahan, Casper, Landslide, Flo, Biggie, Lego, Doubtfire, Spaulding, Chanel
The Thang
Spilt group in 2 groups
Upper Body Circuit (Approx 22 mins)
Paula Abdul (7 cones, 10 yards each)
1.) Round 1
Bear crawl Forward
11 Carolina Dry Docks
Crawl Bear Backward
28 Arm Circles
2.) Round 2
Burpee Broad Jump Forward
11 Diamond Merkins
Crab Walk Backward
28 Swimmers (2 is 1)
3.) Round 3
Ape Hop Forward
11 Inch Worm Merkins
Ape Hop Backward
28 Good Mornings
Lower Body Circuit (Approx 22 mins)
Meet Me in the Middle
Round 1
10, BUrpees, 20 Mule kicks, 30 Bonnie Blaires, 4 Plank Jacks
then
9, 18, 27, 36
8, 16, 24, 32
so on…
Round 2
10 Surfer Get Ups, 30 Bobby hurleys’
then
15 SGUs, 25 BH’s
20, 20
and so on…
Ended with a few extra mins for some cadence
Iso led Absolutions, Stark did some squats
COR, NOR, Landlside was the six. Damn inspiration that man is! Respect!
Please ure to lead with Iso
Was an honor!
~Stark
QIC – Stark
PAX – Huckleberry, Jennay, Coconut, Dutch, Woodstock
The “Running Man” is randomly chosen from PAX to perform set amount of reps, effectively acting as the rounds timer.
The rest of the PAX do 3 burpees to give the Running Man a head start, and then they can work on the same exercise until the Running Man reaches the goal and yells “Stop”. If you can catch the running man, good for you, keep going and get in a few extra reps until “Stop” is called.
Stage 1 (Legs)
30 – Jungle Boys Squats
30 – Smurf Jacks
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
30 – Raggedy Anns (2 is 1)
30 – Single Leg Sqaut Rows (20 per leg)
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
Stage 2 (Upper Body and Core)
20 – Inch Worm Merkins
25 – HRTX Merkins
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
30 – Kick Throughs
35 – Peter Jacks (Peter Parkers and Plank Jacks)
Cardio, 2 rounds of 30 Mountain Climbers and 30 High Knees
Repeato for 35 mins
COR, NOR, Woodstock was the six. Way to posted and not use quarantine as an excuse!
Always an honor
Always my Pleasure
~Stark
Yukon Cornelius Ruck
Date: 12/1/20
Time: 5:30am to 6:30am
Location: The Necropolis…aka Fort Meigs Ohio’s 1812 Battlefield
QIC: Geppetto
PAX: 9 total – Ponzi, Geppetto, Better Offer, Casper, Raven, Callahan, Meatloaf, Popeyes, Ringo
No FNG’s, so right into Mission and Principles.
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
The “Thang”: Rucked to the “Welcome to Perrysburg” sign by the bridge to Maumee and back.
Topics of discussion: Favorite Christmas TV show, movie and song.
Total ruck distance: Approx 2.3 miles.
We ended in a Circle of Trust with Raven as the six. Loves the brotherhood of F3. We could workout anywhere but its the HIM of the group that keeps him coming back. It helps his mental health. Aye!
Moleskin/Spreadsheet from the Gloom:
-Popeyes and Ringo were a little late so they joined us halfway
-Slippery, snowy morning. Didn’t cover the distance we normally do
-Casper shared a fun fact from Rudolph the Red Nosed Reindeer TV show. The reason Yukon Cornelius licks his pickaxe throughout the show? There is an unedited version of the program that has not been shown for years in which his pickaxe lands into a pile of peppermint candy and he licks the candy off the pickaxe. Who knew!?!?!?
-Better Offer brought and actual pickaxe to the ruck!
12-1-2020
Aces, Deuces & Naught
Q:
Doubtfire
Pax:
Coconut
Bourbon
Jennay
Mile High
Spaulding
Isosceles
12 Burpees followed by 1 mile run followed by 20 Merkens and 20 plank jacks. Repeato on a cross country route. Total of 4.3 miles run with five sets of beatdown movements. Snowy and 27 degrees! Perfect start to the final month of 2020.
PAX: Rudy and Lonzo – Q
The thang.
Mosey’d to wabash trail and then came back around to Monclova Primary for 50 Pull-ups. Finished in 5 sets of 10.
Mosey’d back to MC2 for some block work.
1’s and 2’s ladder.
Round 1, ladder up 1 to 10 sequentially for exercise 1, and 2 to 20 for workout 2.
1 = Block Press 1, 2, 3, etc.
2 = Curls 2, 4, 6, etc.
Round 2
1 burpee followed by 5 jump squats for 10 rounds.
Round 3
Same as Round 1 but with the following
1 = Squat
2 = Merkin
Round 4
Switched Round 3 exercises and completed same format
1 = Merkin
2 = Squat
Closed with a short prayer for those that are sick with covid 19 including Rudy’s friend Justin. Rudy repeated the message he received from his Pastor that we need to try to see why we are going through this, and not to just go through the storm. Maybe some people need to refocus. Good message and something to think about.
Block Party at the Gauntlet!!
PAX: Rudy, Bourbon, Popeyes, Mile High, Ringo, Berretta, Spaulding, Geppetto, Huffy(Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We didn’t do a warm-up because we just wanted to get to the work of embracing the suck!! The beatdown was with Cinderblocks and Suicides. We would begin with a starting repetition number and double the reps at each of the 4 lines. Example: Start with 2 Cinder-curls, then 4 at the first line, 8 at the second, 16 at the third cone, and 32 at the forth cone, then carry the cinderblock to the start (while maintaining social distancing). The exercises were:
Start # Double Count at Each Cone
4 Staggerd Squat 8 16 32 64
2 Cinder Curls 4 8 16 32
1 Man Maker 2 4 8 16
Suicide
1 Rock Star (Jump Tucks) No Cinderblock (Sprint Back)
2 Staggered Cinder Merkins 4 8 16 32
2 Cinder-Bent Rows 4 8 16 32
Suicide
2 Merkins No Cinderblock (Sprint Back)
2 Upright Rows 4 8 16 32
2 Imperial Walk Squats (1 is 1) No Cinderblock (Sprint Back)
Suicide
2 Thrusters 4 8 16 32
2 Incline Merkin Hands on Cinderblock
1 Cinder Swings 2 4 8 16
Suicide
2 Jump Squats No Cinderblock (Sprint Back)
2 Lower Half Cinder Curls 4 8 16 32
2 Decline Merkins Feet on Cinderblock
Suicide
1 Overhead Press 2 4 8 16
2 Upper Half Curls 4 8 16 32
4 Smurf Jacks No Cinderblock (Sprint Back)
Victory Lap – Repeato Yay!!
Nobody got to the end but a couple made it through the thrusters. Awesome effort by the whole PAX!!
We ended in the Circle of Trust. Did the Counterama / Namerama. Popeyes was the 6. He mentioned how the Mile High Clan gets him to the beatdown and what F3 means to him. Popeyes has been a fixture at the Gauntlet for as long as I can remember, always bringing it and leading by example!! We ended in prayer. I just wanted to thank the PAX for keeping the Gauntlet going as one of the Black Swamps premiere locations!! Always is an honor to lead the HIMs of F3!!!
Eat your heart out:
Commons 12/1
Q Moana
Pax: Stark, Shawshank, OK, charmin, nimbus, Houdini and Bonds
Warm up 20 ssh
Every 90 seconds sprint or 3 burpees 9 minute rounds for groups as many rounds as possible. Each group is 9 minutes.
Group 1
10 push-ups
10 squats
10 BBSU
group 2
10 Carolina DD
10 lunges 1 is 1
10 frog kicks
Group 3
Diamonds
Smurf Jax
Am hammers
Group 4
10 burpees
10 rockets
COT
There’s No Business Like Snow Business
Q-Lavar
PAX-Mile High, Beretta, Lonzo, Lyman, Fraction, FNG (Chris “Barney” Taylor), Meatloaf, Moanna, Rudy, Charlotte
Warm Up with ten, four count imperial walkers then ten, four count windmills
Split into two teams. Set timer for four minutes during which each team did as many burpees as possible with the caveat that only man could go at a time and the ones not doing burpees held Al Gore.
Next we stayed in same teams but each team had to do a total of 10 laps around the interior of the parking lot, four hundred two is one penguins, two hundred merkins, one hundred lt. dans, fifty absolutions.
We then did a second round of the burpee challenge, with the goal of beating the reps done during the first round which both teams did.
In the same teams, we then did a second round of work consisting of fifty inch worms with a merkin at the end, one hundred jump squats, one hundred monkey humpers, two hundred two is one flutter kicks, and five laps around the interior of the parking lot.
Ended in COT with the FNG getting the nickname Barney as the Andy Griffith Show is one of his favorite shows. Barney was brought out by Rudy after six months of Rudy’s pursuit. He is 31, married with two children, works as a property and casualty insurance claims adjuster, and considers Rudy a spiritual mentor. He is an avid runner who wears short shorts. Message of the prayer was simple. God is the summit where are feet are. Whether on the mountain or in the valley, He is the summit regardless of circumstance.
PAX: Houdini, Moana, Chanel, Lavar, Shawshank, Beaker, Bones
Q: Isosceles
The Thang: Mosey around Maumee
Peter Parkers to warm up
Mosey to Theatre (0.5 mile)
40 burpees
Mosey to St. Joe
40 Up downs
Mosey to White street river access
30 m chain run, hold Al Gores
Mosey to La Biblioteca
6- Bones, out for the 2nd time, loves the concept of the group.
Dec. 3, 2020
“This is how we do it”
PAX: Landslide, Lonzo, Doubtfire, Cooper, Isosceles, Rudy, Charlotte, Meatloaf, Lyman (Q)
Clear skies, slight breeze at about 30-degrees. Started at 6:31 with F3 mission, core principles, and disclaimer.
Warmup: 25 4-count Side-Straddle Hops in cadence.
Counted off by twos. Ones started at Station 1 and Twos started at Station 3 to allow us to spread out a little. Proceeded through four stations (approx. 50yds. apart) with 3 sets at each and movements in between. Tried a new movement, the Merkin Bunny (holding block on ends, swing it as far out in front as possible, drop and do a Merkin, hop legs up next to block, repeato til miserable). Proved to be exhausting, will use again.
Station 1:
15 Block Squats
15 Block Calf Raises
15 Lt. Dans
Repeato x3
Rifle-carry Block to Station 2
Station 2:
15 Tricep Dips
15 Curls
15 Bent-Over Rows
Repeato x3
Lunge-walk with block to Station 3
Station 3:
15 Freddy Mercuries 2:1
15 Big Boi Sit-ups
15 Block flutterkicks 2:1
Repeato x3
Rifle-carry block to Station 4
Station 4:
15 Merkins
15 Block Press
15 Carolina Dry Docks
Repeato x3
Merkin Bunny to Station 1
Ended with:
COR
NOR
Six was Rudy. Shared about how he had a stroke earlier this year and F3 keeps him consistently exercising. Inspiring story!
Ended in prayer, mostly for those affected by Covid.
Great to see some new faces! Truly an honor to lead these HIM.
12/5/20 – Cien es Bueno
Q – Jennay/Callahan
AO – The Fortress
Pax – Jennay, Callahan, Charman, Doubtfire, Stark, Tweety, Hannibal, Flo, Spalding, Casper, Dutch, Landslide, Nitrous, Two Buck Chuck, Heisenberg, Moana, Raven
Open – Mission/5 Core Principles/Disclaimer
Warmup Routine – Cadence – Callahan
– 30 Side Straddle Hop
– 15 squats
– 15 windmills
Beatdown – Teams of 2 – Jennay
Teams will have one member do block work and the other do the cardio – then switch to achieve the cumulative rep count. Each team will make up a larger squad. The squad that does the least amount of work (makes it through the less average number of rounds) will be responsible for putting any extra blocks back in storage.
Round 1 – Cardio – sprint to cone and back
Manmakers – 100
American Hammer with block? Modification is no block. – 100 – 2 is 1
Squat Thrusters – 100
Round 2 – Cardio – Karaoke to cone and back
Block Curls – 100
BBSs – 100
Swings – 100
Round 3 – High knees to cone and but kick back
Alternating Elevated Merkin – 100
Elevated Leg Shoulder Press – 100
Dolly Cutters – 100
Close – NOR – COR – The 6 – COT
Back blast
Mile High-Q
Spaulding
Bourbon
Casper
Stark
Hannibal
RIngo
Beretta
popeyes
Geppetto
Raven
PAX: Meatloaf, Bourbon, Lonzo, Wall-E, Fraction, Bunyan, Simmons, Isosceles, Cooper, Fat Amy, Rudy, Woodstock, Footloose, Shawshank, Dropout (Q)
2.6 mi ruck, 4.75-5mi run
PAX: Meatloaf, Bourbon, Lyman, Fat Amy, Lonzo, Rudy, Footloose, Wall-E, Rockwell, Fraction, Bunyan, Simmons, Isosceles, Cooper, Woodstock, Shawshank, Charlotte, Wipers, Launchpad (FNG), Dropout (Q)
Worked in teams of 2 until 1 member reached 100 in each rd. Lap in between rounds.
Rd:
1-SSH
2-Lunges
3-Merkins
4-LBCs
5-Mtn Climbers
6- Flutterkicks
7- Overhead presses
8-Squats
9- American Hammers
10- Burpees
12/07/2020 – The Murph:
Date: 12/07/2020
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 11 Total – Zelda, Casper, Beretta, Ringo, Doubtfire, Rudy, Popeyes, Meatloaf, Hannibal, Enron, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
Sixth in the middle was Rudy.
Announcements.
COT / Prayers and Intentions.
PAX rucked around Perrysburg discussing an article about John Wooden’s Servant Leadership. YHC was humbled by the thoughtful conversation.
PAX: Callahan, Flo, Casper (Q)
PAX:
Rudy
Shake & Bake
Bunyan
Leia or Luke Matheson maybe Luke “skywayler” Matheson. not sure
Cinnamons – Q
PAX: Ponzi, Casper, Lyman, Footloose, Popeyes, Ringo, Meatloaf, Dropout (Q)
3.02 mile ruck
Backblast for 12/8 at The Levy
PAX: Bourbon, Doubtfire, Stark, Woodstock, Coconut (Q)
Mission
Principles
THANG
Jog to Bicentennial park in south PBurg
Indian run around the loops in the park, returning to the middle shelter for some PT, called by whoever was in front when we get to shelter
Dips, Incline merkins, pole squats, Big boiz, one leg squats, smurf jacks
Jog back to the Levy
Stretches
Doubtfire 6
12/09/2020 – Survive the Nines:
Date: 12/09/2020
Time: 5:30 – 6:15 AM
Location: Field of Dreams – Rolf Park
Q: Bourbon
PAX: 13 PAX – Woodstock, Boyz II Men, Bambi, Lonzo, Lyman, Geppetto, Coconut, Rudy, Dutch, Meatloaf, Moana, Charlotte, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o The Q botched the first set and gave us all a penalty
o Second try was a success!
Beatdown:
• Cones are placed at the 25-yard, 50-yard, and 25-yard lines
• PAX sprint to first cone and perform 9 reps of the exercise
• PAX sprint to second cone and perform 9 reps of the exercise
• PAX sprint to third cone and perform 9 reps of the exercise
• PAX sprint to end line and Side Straddly Hop OR pick up the six until all PAX are finished
• PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
• Repeato with new exercise
• Exercises:
o Lt. Dans
o Merkins
o Burpees
o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
o Jump Squats
o Plank Jack Shoulder Taps
o Flutter Kicks (4-count)
o Bonnie Blairs
o Absolutions
Count-O-Rama and Name-O-Rama
Learn about the 6th: Lyman.
Announcements.
COT / Prayers and Intentions.
Intensity at the Commons – Another Huffy Production
10 PAX: Houdini, Bagels, Ticket, Chubs, Okay, Fallout, Charmin, Moana, Mr. Glass, Geppetto, Huffy (Q)
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
The Warm Up. Did 12 Spidermerkins to intro a new exercise. On the down motion of the Merkin do a side knee up towards one of your elbows, on the next Merkin do the other leg.
The Beatdown:
Pair up in Groups of 2
Station #1 Fire Pit
Decline Merkins (Feet on Step) 20
Incline Merkins (Hands on Step) 20
Dips 20
Spidermerkins 20
Run Lap
Station #2 Clock Tower
Step Ups (or Jump Ups) 25 Count
Stagger Squats 25 (Both Sides)
Heisman 25 Count
Sprints (Next Field) 3 Sprints
Station #3 Field of Flags
American Hammers (2 is 1) 25
Leg Levers 25
Big Boy Sit-Ups (Progressive Jabs) 20
Plank Jack Shoulder Taps (4 Count) 20
Run Lap
Repeato
We ended in the COT. PAX concensus: Spidermerkins suck!! I will have to use them often!! Charmin was the 6. He went over how the support of the F3 PAX has helped push him and supported him in his life in and out of F3. Charmin has been there for a lot of us and I am honored to call him and F3 Brother and a friend. Keep doing what you do Brother!! Announcements: The F3 10 Year Anniversary has been changed to 10/10/21. More time to make plans with the Ms. We ended in prayer especially for those with covid, their families and friends and those that care for them. Hospitals are now filled to capacity, so the prayers are essential. Also a big prayer and congratulations out to Spaulding and his M for the birth of the newest member of his clan!! God Bless you and your family!!
Thanks for all of the PAX who came out, supported me and got some intense work done!! Always a great Honor!!
Wakanda 12/10
Q Moana
Pax Stark, Woodstock, Rudy, lonzo and Lyman
20 SSH warm up
Emom 3 pull ups or chin ups
Each group is a 9 minute round, as many rounds as possible. Each group has an Xplosive, static and dynamic movement.
G1
Plyo Merkins 10rps OTE
Al gore 20 count
Frog kicks 10 reps
G2
Box jumps 10 ote
Plank 20 count
Incline / decline Merkins 10
G3
Bbsu w/ side hits and front hits 15 reps ote
Low hold merkin 20 count
Bonnie Blair’s
G4
10 burpees ——> 10 rocket jumps
COT
It was a beautiful night at La Biblioteca. I was so excited to Q here, I actually Q’d a week early. But Chanel was gracious enough to let me Q. The men of F3 Black Swamp are true Gentlemen. I was so glad I was able to come down and Q. The beatdown was a combination of a Romano special and an Iron PAX hybrid. Here’s what we did.
Normal warm up of SSH, chain breakers and some leg stretching inchworms
Blocks and Cones – all exercises with a block
1 minute of curls, 1 minute of mozying to the cones and back.
1 minute of American Hammers, 1 minute of mozying
1 minute of Thrusters, 1 minute of mozying
1 minute of Alternating Rows, 1 minute of mozying
1 minute of Manmakers, 1 minute of mozying
Repeato
EMOM
Round 1
1st minute – 5 superman merkins and jungle boi squats for the remainder of the time
2nd minute – 10 superman merkins and junble boi squats
3rd minute – 15 superman merkins and junble boi squats
4th minute – 20 superman merkins and jungle boi squats
1 minute to rest and get the next set of exercises
Round 2
same rhythm as before but with slow motion merkins and crunchy frogs
Went over to the grassy area and had Murder Bunny races
Circle of Trust
PAX attending – Cooper, Houdini, Isosceles, Kosar, Shawshank, Doubtfire, Chanel and Beaker. Q’d by Beaker.
12/12/2020 – Rollin’ with tha Homies Beatdown:
Date: 12/12/2020
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodlands Park/Grace Church
Q: Bourbon
PAX: 19 total: Bambi, Spaulding, Huffy, Fossil, Biggie, Doubtfire, Copper Top, Two Buck Chuck, Heisenberg, Jennay, Dutch, Geppetto, Chanel, Flo, Yeti, Callahan, Casper, Stark, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed the first time and were penalized with 5 burpees.
o Second attempt was a success.
Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints (from one set of cones to other and back)
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Absolutions
• Core workout (completed after each complete circle of PAX or halfway through the beatdown depending on number of PAX):
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
• Actual Workout based on PAX rolls of dice:
o 21 x Side Straddle Hops (4 count, in cadence)
o 5 x Burpees
o 21 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
o 10 x Absolutions
o 50 x Absolutions
o 3 x Sprints
o 50 x Merkins
o 60 x LBCs
o 50 x American Hammers (2 is 1)
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 1 x 90-Second Plank
o 50 x Lt. Dans
o 60 x Merkins
o 20 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
• Totals:
o 170 x Lt. Dans
o 110 x Absolutions
o 110 x Merkins
o 62 x Side Straddle Hops (4 count, in cadence)
o 60 x LBCs
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 5 x Burpees
o 3 x Sprints
o 1 x 90-Second Plank
Count-O-Rama and Name-O-Rama.
Learn about the 6: Doubtfire.
Announcements.
COT / Prayers and Intentions.
Leadership Ruck BB
John Wooden Part II
Pax:
Casper
Geppetto
Huffy
Callahan
Yeti
Jennay
Flo (Q)
Mission
Principles
Rucked 2.5 miles discussing three of eight leadership lessons/traits of legendary college basketball coach, John Wooden.
For the Ruck: Hannibal, Smokey, Lonzo-Q
Beatdown: Hannibal, Smokey, Merida, Lonzo-Q
Warm up motivators 6 count
Windmills
More 1’s And 2’s. For the 1s complete 1-10 by 1s, and 2s complete 2-20 by 2s.
1) Press’s
2) Curls
Lunge walk to cone
1) Lunges
2) Squats
Bear crawl back
1) Curl
2) Merkins
Suicide run to cone
3 sets of 5 reps of Moana Super Sets (5 Burpees followed by 5 Jump Squats)
Bear crawl back
Complete 100 each of the following with EMOM 3 Burpees
Bent over rows
Dips
Kettle bell swings
COT Hannibal was the 6 and told us he would definitely not be working out like this on his own. We are glad he is with us.
Closed with a short prayer.
A Stroll Down the Boulevard
Q-Lavar
PAX-Rudy, Lyman, Cinnamons, Woodstock, Fat Amy, Bogey, Footloose, Isosceles, Wall-E
Warmed up by lunge walking from parking lot to theater. At theater, we did 100 seconds of wall sits.
The workout was themed around the season of ADVENT.
Starting at the top of the boulevard, we sprinted to the first crosswalk where we did 10 absolutions, sprinted to the next crosswalk and did 10 more absolutions, then sprinted to the next crosswalk and did 10 more absolutions for the A in ADVENT. Sprinted back to the start where we did 100 LBC’s as a group.
Same structure for the rest of the workout with second workout 15 donkey kicks for the D. Third workout was 20 V-sits for the V. The E was 25 explosive merkins (merkin with an explosive up causing hands to leave the ground). The N was 30 narrow squats. The T was 35 tricep dips. The group ab workouts between the crosswalk sets after LBC’s were 50, 2 is 1 penguins, 50 hello dolleys, 50, 2 is 1 flutter kicks, 20 big boi situps, and then a 60 count plank hold.
Cinnamons was the “6” in the COT expressing that while sometimes he starts out an F3 workout in a bad mood, being with the group and pushing through the beatdowns always turns his frown upside down. Prayed that we would prepare our hearts during this Advent season and that we would be transformed by prayer to do God’s will and shine His light to those around us.
Break Through the Wall
PAX:
Callahan
Ringo
Popeyes
Jimmy Dean
Raven
Dutch
Geppetto
Bourbon
Doubtfire
Coop
Hannibal
Bambi
Mr Glass
Isosceles
Beretta
Casper (Q)
The Thang:
In response to Stark taking cookies to Maumee, YHC vowed to get PAX to ‘toss their cookies’ in at the Wall. There is also an informal challenge for a Q to get PAX to spill Merlot via Woodstock. Friendly rivalry between good buddies Casper and Moana, spurred great turnout. YHC included Surfer Get Ups on the beatdown too, as they are affectionately known as Moana’s, in honor of our beloved Florida surfing PAX, Moana.
Alternated between Cookie Tossers and Rumbly in the Tumbly. Starting at 10, descending. PAX were split into 4 groups to help observe social distancing. Top of the Wall station was Cookie Tossers, consisting of:
10 Merkins
Plank Jack
Moana’s/Surfer Get Up
Plank Jack
Left barrel Roll
10 Merkins
Plank Jack
Moana’s/Surfer Get Up
Plank Jack
Right barrel Roll
Concluding that station, PAX ran down the ramp to the bottom of the Wall for Rumbly in the Tumbly’s, which were made up of:
10 SSH
10 Imperial Walkers
10 one legged squats/lunges with back leg elevated on stone wall/benches
10 Mountain Climbers
10 one legged squats/lunges (other leg)
10 Imperial Walkers
10 SSH
Upon conclusion of that station, PAX bear crawled up the stairs to the top of the Wall to start a cycle of 9’s. Repeato cycle towards 1.
Countarama
Name O Rama
Know the 6: Dutch
COT
It was an honor to lead!
PAX: Cinnamons, Rudy, Lavar, Lyman, Woodstock, Wall-E, Bogey, Footloose,
Q: Isosceles
Ruck: Sprint walk and discuss. Is there such a thing as status quo? If you are not part of the solution, are you part of the problem?
12/14/20 – Monday Morning Movement
Q – Jennay
AO – Virtual
Pax
– Jennay, Huckleberry, Isosceles, Stalker, Coconut
Open – Mission/5 Core Principals/Disclaimer
Thang
6 minute rounds of 2 Exercises. 45 seconds of work, 15 seconds break to keep the heart rate active. Switch exercise after each break
Round 1
Squat to squat jump
Pike hop to plank jack
Round 2
T-Merkin
Bonnie Blairs
Round 3
High Leg Kicks
Burpees
Round 4
Side straddle Hop
Tuck Jumps
Round 5
180 squat twist
Get Down
Round 6
Mt. Climbers
High Knees
Bonus Round (2 Times through)
American Hammer
Flutter Kick
Close – NOR – COR – COT
Q: Meatloaf
PAX: Wicked, Ringo, Berreta, Popeyes, Bourbon, Woodstock, Dutch, Geppetto, Lego, Doubtfire, Huffy, Ticket, Rudy
Lap (approx. 1/4 mile)
100 Imperial Walkers 1:1
Lap
90 Mountain Climber 2:1
Lap
80 Imperial Walkers
Lap
70 Mountain Climbers
Lap
…
…
For those that got down to zero, we started back going up the ladder.
Boom – core and cardio
12/14/2020 – Let’s Play!:
Date: 12/14/2020
Time: 5:30 – 6:30 AM
Location: The Levy – Perrysburg School Board Offices
Q: Bourbon
PAX: 7; Coconut, Stark, Meatloaf, Woodstock, Van Gogh, Doubtfire, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Beatdown: Run
• Leave The Levy parking lot with a left on E 5th Street
• Right on Elm
• Left on E 6th
• Left on E Boundary
• Right into Woodlands Park
• One lap around the long trail
• Leave the park
• Left on E Boundary
• Right on E South Boundary
• Right on Elm
• Right into Municipal Park
• Sprints on Tennis courts
• Right out of Municipal Park onto Elm
• Left on 5th
• Right into the AO parking lot
Count-O-Rama and Name-O-Rama.
Learn about the 6. Doubtfire.
Announcements.
COT / Prayers and Intentions.
Necropolis Ruck BB
12.15.2020
PAX:
Raven
Popeyes
Ringo
Lego
Bambi
Flo (Q)
Mission
Principles
Rucked 3 miles discussing the final two of eight attributes of Coach John Wooden’s leadership principles:
Live by the Golden Rule
Have an attitude of service
PAX: LEGO, Huckleberry, Thai Guy, Callahan, Coconut
Q: Isosceles
Basic Yoga, Meditation (topic: inner smoothness), and 9 minute burpee burn.
Q= TuPac
PAX = Shawshank, Huffy, Channel, Chubbs, Charmin, Nimbus
11’s merkins 2 is 1 – bbs 2 is 1
LUNGES
11’s absolutions – Lt Dans
BACKWARD LUNGES
11’s SSH 4 is 1 – tricep dips 2 is 1
ROTATE SQUATS
11’s Plank Jack Shoulder Tap 2 is 1 – Burpies
JOG
Prayers, NOR, COR, Know the 6, and COT
5 joined for 2nd F at Bar Louie
PAX: Bourbon, Ringo, TuPac, Doubtfire, Hannibal, Stark, Coconut, Geppetto, Huffy, Spaulding, Coop, Popeyes
Qs: Isosceles, Callahan
The Thang:
Open – Mission/5 Core Principles/Disclaimer – Callahan
Warmup Routine – Cadence:
Run to Park and back
21s – Iso
Beatdown: Circling Up
Teams of 2 spread out around circle – 1 pax does a lap/stairs while the other does the exercise.
RD 1 – bear crawls / merkins – 2 times around
Hold plank
RD 2 – Jonny Mosles / BBS – 2 times around
Scissor kicks
RD 3 – ape hops / no surrenders – 2 times around
Hold Al Gore
RD 4 – high knees / mtn climbers – 2 times around
Mtn climbers
RD 5 – Lunges / V-Ups – 2 x around
Close – NOR – COR – The 6 – COT
Blocks and Cones
QIC:
Romano
PAX:
Meatloaf
Fraction
Charlotte
Rudy
Lonzo
FNG “Cuy”
Woodstock
Spalding
Lyman
Popeye’s
Baretta
Ringo
Dutch
Stark
EMOM workout with Block
2 Rounds of the following:
10 Manmakers
Run 100 yards
20 Squat Thrusters
Run 100 Yards
15 WMD’s
Run 100 Yards
20 Swings
Run 100 Yards
10 Clean and Jerk
Run 100 Yards
20 Goblet Squats
Run 100 Yards
5 Handstands Around the World
Run 100 Yards
Max Jack Webb
Run 100 Yards
COR/NOR/BOM
The 2nd round went much better than the first. Great effort by all; appreciate F3 BlackSwamp!
FNG Cuy was so named because Guinea Pig is a delicacy in Peru…Cuy is Guinea Pig in Spanish, I guess?
Welcome Cuy.
Cold Start Beatdown
Date: 12/17/2020 5:30 – 6:15
Location: Wakanda (Maumee Highschool)
PAX: Footloose, Lonzo, Lyman, Cui, Charolette
Q: Rudy
The Thang: We headed to the back parking lot, and ran back and forth across the parking lot. At one end of the parking lot we did merkins, at the other end we mixed things up, and did squats, lunges, tricep dips, flutter kicks, American hammers, Freddy Mercury’s and LBCs.
I appreciate the support and patience of all who showed up as I learned to call out the cadence.
PAX:
Footloose (Q)
Lonzo
Meatloaf
Geppetto
Ruck. No pt. Approximately 2.99mi.
The Nightmare Before Christmas
12/19/2020 @ the Battlefield
In attendance: Doubtfire, Nicholas Huffman (Coke?), Fat Amy, Geppetto, Isosceles, Rudy, Woodstock, Meatloaf, Lonzo, Footloose
Q: Wall-E
The Thang:
Warm up: 1 Lap, 1:00 min Side Straddle Hops, 1:30 Air Presses, 1:00 Flutter Kicks
Cones were set up around fallen timber mall. A small Reindeer was hidden at each location. When we got to each cone the group had to find the reindeer. The person who found it would be the groups designated runner for that round. The time it took for the group to find the reindeer was added to the timed exercise for that round.
The rest of the group would do the first exercise while the designated runner returned the reindeer to a “central” location. When the runner got back we moved on to the second exercise for the set time + penalty.
1) Sprint to Road, 1 Merkin at each end
1:30 – Mountain Climbers
2) Split Jacks
1:30 – Lt. Dans
3) Inclined Merkins
1:30 Derkins
4) LBC’s
1:30 – Crab Humpers
5) Merkins
1:30 – London Bridge
6) Groiners
1:30 Broad Jump Burpees (towards next station)
7) American Hammers
1:30 Big Boy Sit Ups
8) Donkey Kick Planks
1:30 – Jump Ups
9) Tree Huggers
1:30 Bonnie Blairs
10) V-Ups
1:30 Double Sit Ups
We had a few heavy penalties, and some mozzying between cones so we were not able do zone 10, we decided Santa and his reindeer minus rudolph was enough to save christmas! Just over 1.5 miles running without being the designated runner, 3mi if you were the designated runner for all of them.
Leadership Ruck 12/19/2020
Topic: Servant Leadership
Q: Lego
PAX: Shawshank, Hannibal, Flo, Callahan, Lego
Rucked approximately 2.5 and discussed Servant Leadership. What it is, traits that effective leaders need to have a servant mindset, drawbacks and how to overcome them.
12/19/20 – Jennay and Huffy Co-Q
Q – Jennay/Huffy
AO – The Fortress
Pax – Hannibal, Fossil, Nimbus, Mulan, Lego, Van Gogh, Dutch, Biggie, Bourbon, Flo, Shawshank, Calihan, Charmin, Nitrous, Spaulding, Landslide
Open – Mission/5 Core Principles/Disclaimer
Warmup Routine – Side Straddle Hops
Work – Jennay – 20 mins
Alphabet – pax has 5 seconds to determine an exercise for their letter of the alphabet. If they can’t answer, they get absolutions and the next pax is selected. Continue around the circle until time is up. The pax that chose the workout sprints to the food pantry building and back which signals the next round.
Play – Huffy – 20 mins
Funnel Ball – First 2 Shots are the Activity, Last Shot is the Multiplier.
Funnel Ball Shoots are numbered 2, 4, 6, & 8.
Each variation of scores determined type and amount of the following.
Skaters (2 is 1)
Spidermerkins
4 Count. Smurf Jax
Plank Jack Shoulder Taps
Sprints
Side Plank Knee Up
Jump Squat Calf Raise
Merkins
Surrenders
Reverse Plank Knee Up
* Miss Any Ball And Get 10 Burpees (There were a lot of burpees)
Close – NOR – COR – The 6 (Van Gogh) – COT
The Immaculate Beatdown
December 17, 2020
Q: Chanel
PAX: Stalker, Shawshank, Mr. Free Time, Funky Monkey (Chanel 2.0)
Resighted the F3 Mission Statement and 5 Core values. Then gave an educational history of the Immaculate Reception. Started the Beatdown after that. The Beatdown consisted of:
Complete 40 of each exercise each round- Goal is 5 rounds
40 Peter Parker Pushups- 1-is-1
40 Bicycle Crunches- 2-is-1
40 Block Swings
40 Step Up Knee Raises- 2-is-1
40 Tricep Dips
1 Complete lap around the parking lot and then back to station 1.
Shawshank, Chanel and Funky Monkey completed 3.5 rounds and Stalker and Mr. Freetime completed 2.5 rounds.
Mr. Freetime was the 6. Announced the Winter Challenge and then did prayer intentions.
QIC – Stark
PAX – Bourbon, Van Gogh, Dutch, Woodstock, Doubtfire, Coconut, Spaulding
Tis the season! We ran in a cross like shape to remember what this season is about. Whether you believe in a higher power or just humanity, we all need to be better and willing to give more of ourselves. From 6th and Elm we staged our intersection. Ran to Front street and back, West Boundary and back, South Boundary and back, East Boundary and back. Darn near 6 miles!
Well done boys!
Always an Honor
Always a pleasure
~Stark
Q – Meatloaf
PAX – Footloose, Ponzi, Huffy
We rucked 2.89 miles
3-2-1
Mission, Principles, Disclaimer covered.
PAX: Doubtfire, Van Gogh, Dutch, Huffy, Bourbon, Stark, Socrates, Hannibal, Gepetto, Canteen, Meatloaf, Lyman, Woodstock
QiC: Woodstock
Thang:
3 minutes running.
2 minutes single position cadence exercise. Plank set (merkins, plank jacks, mtn climber, shoulder taps, etc)
1 minute indian run (continuous)
3 minutes exercise (squat set, squats, lunges, butt kickers, high knees, squats)
2 minute run
1 minute exercise (compound / low count – 5 burpees, 10 jump squats, 5 imperial walkers)
3 minute indian run (continuous)
2 minute exercise core set – cadence – lbcs, flutter kicks, hello dolly, leg lifts
1 minute run (hard)
3 minute exercise plank set
2 minute indian run
1 minute exercise compound
3 minute run
2 minute exercise squat set (start in low squat, jump squats, inchworms, smurfjacks)
1 minute indian run
3 minute exercise core set
2 minute run
1 minute exercise compound
COT:
Lots of prayers and really good stuff. Sign up for the WC!
Beatdown for COMMONS 12-22-2020
Q: HOUDINI
PAX: Tupac, Chanel, Huffy, Hannibal, Meatloaf, Shawshank, Goat(FNG),
THE THANG:
P.O.A.S. All cadence work
Warmed up with Merkins
Then ran to another location.
Movements: 22 calf raises, 22 incline forward lunges, 22 backward lunges, 22 dips
Ran to another location
Bear crawl, crab walk, 2 sprints
Movements: 22 LBCs, 22 crunchy frogs, 22 bbsu
Ran back to the flag
Did 22 merkins to honor the 22vets that commit suicide a day that won’t be with their families this christmas.
C.O.R.
N.O.R.
Named FNG (Goat)
Prayer
Respectfully submitted
Houdini
Wicked, Lyman, fraction, meatloaf, hannibal, socrates, mile high,van gogh, lonzo, Bourbon, gepetto, fat Amy, Woodstock, rudy
Team 1: meatloaf, gepetto, socrates, fraction, van gogh, wicked, Woodstock
Team 2: Lyman, lonzo, rudy, fat Amy, hannibal, Bourbon, mile high
Point to winners.
Flip cup
2 teams. Static exercise for all as one by one they complete reps of exercise, then whole team runs to sideline and back. Repeat from opposite end, winner is team who completes down and back first.
3 rounds – 6 inches/10 2is 1 flutter kicks, hold plank/10 merkins, cherry pickers/10 ssh, plank/5 hrpu + run, squat/ squat jumps, 6″ / hello dolly.
Reverse raffle
Teams line up, running length of field. Stop when last man hits cone, all hold low squat. last man does 3-10 reps of x, then the person in front of him, all the way to first person. When first person finishes they move on to next cone, all the way the length of the field. Then reverse back.
mary 2* between rounds- 20 bbsu, 10 2 is 1 imperial walkers
Team 2 won going away, and now they get the privelege to fly Santa’s sleigh tomorrow night.
COT:
welcome back to Mile High, rudy was the 6, winter challenge, prayers for strength, courage, and charity this Christmas season.
Backblast – December 24, 2020
AO: The Wall – Riverside Park – Perrysburg, OH
QIC: Geppetto
PAX: Popeyes, Beretta, Geppetto, Coconut, Stark, Spaulding, Lego, Mile High, Bourbon, Fossil, Dutch, Van Gogh, Hannibal, Callahan, Doubtfire, Ringo, Jennay, Chanel, Thai Guy
Workout: Christmas Eve at The Wall
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust
YHC began by demo’ing two movements unfamiliar to some PAX: MIke Tyson’s and Peter Parkers. Performed five Tyson’s and six Peter Parker’s in cadence.
The Thang:
Run to Hood Park
Bear Crawl up the Hill
Circle up in Hood Park Parking Lot
Split into four teams of four and one team of three
“Elves” are scattered throughout downtown Perrysburg. Each team began and a predetermined starting point and followed a set of instructions to travel to each elf location. A specific exercise and number of reps was on a cone at each location.
1. Stella’s- Fancy Elf -50 BBSU each
Inch Worm to
2. Zingo’s – Aphrodite Elf – 50 Merkins each
Bear Crawl to
3. Pure Barre – Flexy Elf – 60 Burpees Total
Run to
4. Inside The Five – Hoppy Elf – 200 4ct Flutter Kicks total
Run to
5. Lamplight Parking Lot – Humpty Dumpty Elf – 50 calf raises each
Run to
6. 5th Street Parking Lot – Saucy Elf – 100 Incline Merkins total
Run to
7. Commodore Bldg Front Entrance – Buzzy Elf – 50 Peter Parkers each
Run to
8. Waterhouse H20 – Flushy Elf – 50 squats each
Karaoke to
9. Library – Smarty Elf – 50 Dips each
Run to
10. Local Roots – Juicy Elf – 100 American Hammers each
Run to
11. Swig – Boozy Elf – 25 Mike Tysons each
Inch Worm to
12. Casa Baron – 50 Imperial Walkers Each
Lunge Walk to
13. Maddie and Bella – Jittery Elf – 45 Absolutions total
Broad Jump Burpee to
14. RiverFront Candle – Smelly Elf – 60 Lt Dan’s total
Run to
15. Frickers Corporate – WIngy Elf – 200 Air Presses Each
Run back to Stella’s
Repeato…..
At 6:15 each group made their way back to The Wall for:
Count-O-Rama – Nineteen
Name-O-Rama
Circle of Trust
Sharing of the six – Thai Guy. EH’d by Tots. Has been on a little hiatus and this was his first workout back. Loves the camaraderie, accountability and Freed to Lead aspects of the group.
Announcements: 2nd F after Fortress on Saturday. Meet at Pavillion for a fire.
Ball of Man – Prayers for those traveling during the holidays. Prayers for each of us to remember the true meaning of the Christmas season.
Spreadsheets from the Gloom: Temp: High 30’s and falling. WIndy, rain, snow, ice. Great way to start the morning!
It was an honor to lead.
Double Twelve Days of Christmas
PAX: Landslide, Meatloaf, Footloose, Rudy, Charlotte, Barney, Lonzo (co-Q), Lyman (co-Q)
Lonzo Qed the first half of the beatdown. Started with F3 Mission and Core Principles.
Warmup: 20 Windmills and 6 rounds of Motivators
Each “day of Christmas” started with a block rifle carry to cones approximately 30yds away, then proceeded up the ladder for each day of Christmas as follows, adding a new exercise at the end of each day:
1) Rifle Carry Block
2) Dirty Girl Man Makers – 3 merkins, 3 curls, 3 thrusters.
3) One hand on block Merkin 2 is 1
4) Lt Dans w/block
5) Lunges w/block
6) Squats w/block
7) American Hammers w/block
8) Hello Dollies w/block
9) Kettle bell swings
10) Curls and Block Presses
11) Bent over rows, 2 is 1
12) Murder Bunnies 12 out and 12 back
We made it to about 10, but all did murder bunnies to finish.
Lyman took over for a second Twelve Days without block. Everyone circled up and did each round together, with each new exercise introduced at the beginning of each round and working down to 1, like the song. As follows:
A mosey to the lightpole
2 Quick burpees
3 Absolutions
4 Inchworms w/merkins
5 Big Boi sit-ups
6 Imperial Crabwalkers
7 Mountain climbers 2:1
8 Rudy Merkins (3 down, 1 up)
9 Lt. Dans
10 James bonds 2:1
11 Squats-a-leaping
12 Flutterkicks 2:1
We made it to the Tenth day, ending on the BBS. Thanks to Rudy for counting cadence on the Rudy Merkins. It was a windy, cold morning but a very picturesque flurry began halfway through the second Twelve Days.
Name-O-Rama
Count-O-Rama
Get to know the Six – Barney
Ended with announcements and quick prayer.
Merry Christmas to everyone, and thanks to these men who started the holiday by putting in some work. ‘Twas a privilege to lead.
Lyman
12/26/2020
Theme: Christmas Break Beatdown
Time: 6:30 – 7:30AM
Location: Virtual
Q: Thai Guy
PAX: Huckleberry
F3
* Fitness Fellowship Faith
Mission:
* To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership.
5 core principles:
1. It’s always free
2. It’s open to all men
3. It’s always held outdoors, rain, shine, snow (one exception = if there is a pandemic then virtual is okay)
4. It is always led in a rotating fashion by the men of F3 – no professional training, you vs. You, modify as needed
5. It always ends with a Circle of Trust
CoT (Count-o-rama):
* Count Pax
The Thang:
Theme: Christmas Break Beatdown
Warm Up:
Stretch
* Arm over chest (10 sec each arm)
* Arm over shoulder (10 sec each arm)
* Sitting toe touch (10 sec each leg)
Upper Body (arms / chest):
* 15 Merkins
* 15 Curls w/ coupon (2 is 1)
* 15 Thrusters (coupon optional)
* 15 Air Pumps (coupon optional)
Run HARD 2 mins away from your house. At 1 min turn and head back to screen at home.
Stationary Cardio Option: Alternate between 30 SSHs and 30 Mt. Climbers or any constant movement
Lower body (legs):
* 15 Lt. Dan’s (coupon optional)
* 15 Calf Raises (coupon optional)
* 15 Ninja Squats
* 10 Squat Holds (coupon optional – 10 sec./ea)
RUN
Core (abs):
* 15 V Ups (coupon optional)
* 15 Scissor Kicks (coupon optional over chest- 2 is 1)
* 15 American Hammers (coupon optional – 2 is 1)
* 15 BBSU (coupon optional)
RUN
Full Body / Other
* 15 Burpees
* 15 Each Arm Bent Over Rows w/ Coupon
* 15 Mule Kicks
* 50 LBC’s
RUN
Cool Down
Stretch
* Quad stretch (hold foot behind back – 10 sec each leg)
* Hold arms behind back (15 seconds)
* Sitting bottom of feet together similar to Indian pose (20 seconds)
COR
NOR
Six
COT (circle of trust) = Announcements / words of wisdom / prayer
3 runners: meatloaf, Wall-E, Woodstock
QiC: pick em.
Ran down past the graveyard and back for a 4.7 mile adventure. Cold, slick, and the hill was lots of fun.
Pax: Fat Amy, Wicked, Lyman, Meatloaf, Wall-E, Woodstock.
QiC: Woodstock
Covered 3 Fs, Mission Principles Disclaimer.
White elephant style beatdown.
YHC had a nasty group of exercises on tiny slips of paper in an envelope. Pax determined an order, and for COVID and freezing finger reasons YHC handled the drawing of gifts – these ranged from a simple jog around the AO, to a tank tread IP run 2x around the theater, to suicide Merkins or jump squats, ATM’S, absolutions, etc. Unfortunately YHC didn’t bring his speaker so the beep test and EMOM gifts couldn’t be shared. 🙁
Went like this:
1) everyone does the exercises no matter what.
2) first one up draws a paper, group does it.
3) Next man up draws, and has 3 options – keep, steal, or redraw. Keep – everyone does what the slip says. Steal – repeato of a previous slip (their slip goes back in the envelope), or redraw – this comes with a penalty, the slip had to be done 2x.
4) continue 3 until everyone has drawn.
5) when last person has completed 3, first person up can course to do the soup they are currently holding, or make one last steal (no redraw, no re-steal).
We completed 3 – 4 full rounds, covering lots of ground (>2 miles), doing lots of jump squats (starting low and starting high), and plenty of mtn climbers and Merkins.
Ended with COT, prayers and praise. YHC was the 6.
Post Beatdown Ruck
PAX: Lyman, Footloose, Rudy, Lonzo-Q
Rucked 3.15 miles total around Maumee.
QICs – Coconut and Stark
PAX – Dutch, Hannibal, Lego, Doubtfire, Heisenberg, Fossil, Jennay, Spaulding, Isosceles, Biggie
(Prepped the 2nd F fire at the pavillion prior to workout. Thanks to whomever had a fire there the night before. The red hot coals made the fire starting a breeze))
Coconut led us off with a run heavy 11s set around the 1/4 mile loop. Start with 10 absolutions and half way around 1 reverse snow angel. Then 9 and 2, 8 and 3, and so on…
(checked the fire…still good)
Boxing Day Contenders 12/26
A take on my running man workout. The “Contender” is randomly chosen from PAX to perform set amount of reps, effectively acting as the round’s timer.
The rest of the PAX go hard at their own pace until the contender reaches the goal and rings Betty the Bell or yells Stop.
Round 1 (Legs)
30 – Jungle Boys Squats
30 – Raggedy Anns (2 is 1)
30 – Smurf Jacks
Cardio, 90 seconds of Kickouts with Speedbag with up downs
30 – Heal Touch Jump Squats
30 – Narrow Squat Twists
30 – Bonnie Blaires (2 is 1)
Cardio, 90 seconds of Skiers with up up downs
Round 2 (Upper Body and Core)
25 – Angle Grinders
25 – Cross Body Big Boys
25 – Crab Kicks, 2 is 1
25 – Mike Tysons into Superman
25 – Commando, plank up down with shoulder tap
25 – Angel Merkins
Cardio, 90 seconds of Jump Rope with Jump Squats
COR, NOR, The six (Spaulding). Prayers for the end of a tough year and the fresh start of 2021. Let’s hit the winter challenge hard!
Always an Honor
Always My Pleasure
~Stark
Date: 12/28/2020
Time: 5:30 AM – 6:15 AM
Location: The Gauntlet – Rivercrest Park
Q: Dutch
PAX: 17 total:
Hannibal, Lego, Doubtfire, Meatloaf, Stark, Ticket, Isosceles, Socrates, Mile high, Bourbon, Woodstock, Moana, Lyman, Huffy, Houdini, Coconut, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
The Thang: What the F3?
To celebrate Hannibal and Dutch reaching 300 posts, we did 3 rounds of 100 reps of 3 exercises.
Round 1
100 Merkins
Sprint
100 Big Boys
Sprint
100 Bonnie Blairs 1 is 1
Sprint
Round 2
100 Superman
Sprint
100 Captain Thor
Sprint
100 Peter Parker
Round 3 (ABC)
100 Absolutions
Sprint
100 Burpees
Sprint
100 Crunchy Leg Lifts (crunch then leg lift)
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Hannibal
Rucking out of 2020
PAX:
Lego
Ponzi
Casper (Q)
Rucked around the ‘Burg and got some good fellowship. Honored to lead and enjoyed the company of my fellow Ruckers!
Bb 12/29/20
Q Moana
Pax: isosceles, Thai guy, huckleberry, cinnamons, shake and bake, Rudy and lonzo
7 brave men at todays run.
Mile high (Q)
Burbon
Woodstock
Doubtfire
Spaulding
Stark
Coconut
Relay race 4 stations
1. Mass Murder Bunnies
2. Man makers
3. Lt Dan Block Merkins
4. LBC’s
2 rounds
PAX= Chubbs-Mr. Free Time-Goat-Meatloaf-Chanel-Charmin-Beaker-Ticket-Moana-Huffy-Houdini
Q= OK
6=Meatloaf
PAX: Thai Guy, Coconut, Huckleberry (Q)
Bring two 25# Coupons of your choice or one Cinder Block.
Warm Up:
Quad Stretch (15 Count Each Leg)
20 Wind Mills
20 Arm Circles
Thang:
30 Ninja Squats w/ Coupon
30 Alternating Curls w/ Coupons (2 is 1)
20 Lt. Dan’s w/ Coupon
30 Thrusters w/ Coupon
STATIONARY CARDIO: 30 SSHs, 30 Mt. Climbers (2 is 1) and 30 Imperial Squat Walkers
30 Merkins
15 Squat Holds w/ Coupon (10 Count Each)
20 American Hammers w/ Coupon (2 is 1)
30 BBSU w/ Coupon
STATIONARY CARDIO
30 Oblique Crunches
30 Scissor Kicks w/ Coupons Extended (2 is 1)
30 Squats w/ Coupon
30 Knee-Kick Plank Jacks (2 is 1)
STATIONARY CARDIO
30 Air Pumps w/ Coupon
20 Lunges w/ Coupon (2 is 1)
30 Each Arm Bent Over Rows w/ Coupons
30 Calf Raises w/ Coupons
STATIONARY CARDIO
Cool Down Stretch:
20 Side Lunges (10 each side)
20 Neck Rolls (10 each direction)
10 Roll Down Toe Touches
COT
Back blast
Rngo
Socrates
Woodstock
Bourbon
Barney
Dutch
Hannabal
Berretta
Mile high (Site Q)
Thanks
The Last Beatdown of 2020 – A Huffy Production
-PAX: Spaulding, Fossil, Lego, Geppetto, Bourbon, Mile High, Hannibal, Charmin, Doubtfire, Stark, Huckleberry, Coconut, Raven, Casper, Huffy (Q)
-Started in the Circle of Trust (COT)
-F3 stands for Fitness, Fellowship, and Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We Counted off by 3s and separated into 3 stations for 2020.
The Beatdown:
Round 2020+A2:D19A37A2:D17A2:D22A2:D24A37A2:D17AA2:C25
Station #1
A Overhand Austrailian Push-Ups 20 Reps
B Decline Merkin (Head Down Hill) 20 Reps
Duck Walk to Station #2
Station #2
A Burpees 20 Reps
B Big Boy Shoulder Press (Regressive Count) 20 Reps
Shuffle to Station #3
Station #3
A Step-Ups 20 Reps
B Spider Merkins 20 Reps
Bear Crawl to Station #1
Half Time – Moby – Flower – Sally Up, Sally Down Merkins
Round 2021
Station #1
A Underhand Austrailian Push Ups 20 Reps
B Incline Merkins (Head Up Hill) 21 Reps
Imperial Walk Squat to Station #2
Station #2
A Plank Jack Shoulder Taps 20 2 is 1
B Hello Dolly’s 21 2 is 1
Kick Lunge to Station #3
Station #3
A Dips 20 2 is 1
B Calf Raise Jump Squats 21 Reps
Murder Bunny to Station #1
Finish With:
Blur – Song #2 Hold Al Gore, Jump at “Whah-hoo”
AC/DC – Thunderstruck Side Straddle Hops with Burpee at “Thunder”
Ended in the COT
Counterama (15)
Namerama
6 – Mile High- You talk softly but carried an awesome message. When I think of someone who leads by example, Mile High you are that HIM! I appreciate your character honesty, and your service to our country. I am honored to have you as a friend and an F3 Brother!
Announcements: Winter Challenge kick-off 1/2/2021! Just Do It!!
Prayers – We are Blessed, Be the Men You Were Created To Be!!
I am honored to get the opportunity to Q the last beatdown of 2020! You guys finished the year the right way by doing the effort to make yourselves better! Let’s kick off the year of 2021 by putting in the effort to get better each and every day!! Be Blessed Brothers!!
PAX:
Runners:Barney, Bourbon, Wall-E, Stark, Biggie, Isosceles, Jennay, Woodstock
Ruckers: Footloose, Cinnamons, Huffy, Lyman, Smokey, Tupac, Meatloaf, Stalker, Geppetto, Charmin, Dropout (Q)
The Thang:
Runners- About 5 miles
Ruckers- 2.89 miles
01/03/2021 – Step into the Dodecagon:
Date: 01/03/2021
Time: 6:00 – 7:00 AM
Location: The Foundry – Gateway Middle School
Q: Bourbon
PAX: 7 Total – Meatloaf, Van Gogh, Stalker, Coconut, Thai Guy, Huckleberry, and Bourbon (Q).
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
The Thang:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o We nailed it on the first attempt. Well done men, well done.
• Mosey around the ¼ track loop.
• Dodecagon:
o PAX gathers in a circle. First in circle rolls the dodecagon. PAX completes the reps and exercise that it lands on.
o After every rotation through the circle, PAX run the ¼ mile track loop.
o Repeato, but add a multiplier for round.
Second time go around the circle = second round = exercise that is rolled x2, etc.
o We made it through the 4th round.
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Coconut.
• Announcements
• COT / Prayers and Intentions
01/04/2021 – The Murph:
Date: 01/04/2021
Time: 5:30 – 6:15 AM
Location: Gauntlet – RiverCrest Park
Q: Bourbon
PAX: 20 Total – Landslide, Geppetto, Lego, Dutch, Rudy, Charmin, Stark, Spaulding, Isosceles, Huckleberry, Meatloaf, Hannibal, Smokey, Raven, Chubbs, Huffy, Woodstock, Casper, Zelda, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Beatdown:
• The Murph:
o 1 mile run
o 100 pull-ups
o 200 push-ups
o 300 air squats
o 1 mile run
• Some chose to do strict as prescribed while others broke it up into 5/10/15 or 10/20/30 reps for each set until hitting total.
Count-O-Rama and Name-O-Rama
The Six: Charmin.
Announcements.
COT / Prayers and Intentions.
Co-Q’s: Footloose, Lego
F3 Mission
5 Core Principles
Warm up: windmills, 21’s, motivator
Super-hero themed workouts. 4 exercises during 2 rounds. 10 minutes per round and 30 reps each exercise. 21’s and motivator completed between rounds and at the end of the workout. Exercises included:
Captain Thors
Spider man merkins
Professor Xs (lieutenant dans)
Copperhead Squat
Iron Hulks
Nick Flurry (flutter) Kicks
Silver Surfer Get ups
COT:
– countorama
– nameorama
– 6
– announcements
– prayer
33 PAX:
Lego – co-Q
Footloose – co-Q
Gepetto
Orange Kilt
Huckleberry
Biggie
Heisenberg
Coconut
Wall-E
Stark
Woodstock
Fossil
Thai Guy
Chanel
Barney
Lyman
Landslide
Meatloaf
Huffy
Stalker
Bourbon
Jennay
Tupac
Spaulding
VanGogh
Charmin
Mulan
Mr Free Time
Dropout
Lonzo
Isosceles
Jeopardy
Cinnamons
Q:Chanel Pax: Stalker and Tai Guy
Virtual Beatdown
1/4/2020 6:00 PM
Round 1: 30 Reps
Merkins
Squats
Side Straddle Hops- 2 is 1
Run for 1 minute and then come back
Round 2: 20 Reps
Burpees
Lieutenant Dan’s
Jump Squat
Run for 1 minute and then come back
Round 3: 30 Reps
American Hammers- 2 is 1
Hand Release Merkins
Imperial Walker- 2 is 1
Run for 1 minute and then come back
Round 4: 15 Reps
Merkins, Burpees, Jump Squat, Squats, American Hammers- 2 is 1, Lieutenant Dan’s, Side Straddle Hops, Imperial Walker- 2 is 1, Hand Release Merkins
Run for 1 minute and then come back
We did one complete round of 4 plus repeated the 1st round and ran after that round. We then did our name-o-rama, announcements and circle of trust.
Rucked around The Necropolis, under the bridge and through the Necropolis, until returning to Fort Meigs.
PAX: Bambi, Raven, Smokey, Lego, Huffy, Casper (Q)
Date: 1/5/2021
Time: 5:30 AM – 6:30 AM
Location: The Levy
Q: Dutch
PAX: 9 total:
Coconut, Landslide, Stark, Fossil, Bourbon, Barney, Geppetto, Huckleberry, Dutch(Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Before the workout I was watching Coconut do murder bunnies and I couldn’t understand why.
The Thang: Run, Lunge, Crawl
Run to Hood park. Between Hood and Riverside sprint, staying and stopping at the white markers. Then run up the ramp. At the top of the ramp we lunge walked to the stairs. Ran down the stairs and ramp. Back to Hood park, again, sprinting between the white markers. Bear crawl up the hill. Repeato.
We did get stuck at a train on the way back to the Levy. Some kept running others planked or held Al Gore.
Then we circled up for COT (Count-O-Rama, Name-O-Rama, The 6.
The 6: Geppetto
Ended with a talk about leadership that was inspired by the below article.
https://www.cleveland.com/browns/2021/01/meet-the-stefandalorian-how-kevin-stefanskis-mandalorian-like-values-changed-the-browns-culture-and-led-them-to-the-playoffs.html?outputType=amp
Q: Meatloaf
PAX: Raven, Bourbon, Shawshank, Smokey, Rudy, Barney, Lyman, Geppetto, Landslide, Mercy, Lonzo, Popeyes, Ringo, Hannibal, Charolette
The Thing:
Round 1:
50 Carolina Drydocks
100 Merkins
150 Body weight tricep dips (crab walk formation and then dip (looked less awkward online, whoops))
Round 2:
50 Jump Squats
100 Bonnie Blairs 1:1
150 Calf Raises
Round 3:
25 In and Outs
50 Plank Jack’s
75 American Hammers 1:1
The Commons
“It’s All About the Core”
Welcome
Mission
Principles
COR 13
Pax:
Tupac
Huffy
Sideshow
Charmin
Shawshank
Chubbs
Hannibal
Mr Free Time
Huckleberry
Raven
Thai Guy
Nimbus
Flo (Q)
Warmup
20 SSH
10 Windmills
Arm Circles OYO
The Thang
8 Stations
40sec work 20sec recovery
2 exercises per station
Burpees/Mountain Climbers
Imperial Walkers/LBCs
KB Swings/Deadlifts
Flutter Kicks/Hammers
Squats/Lunges
Supermans/Bird Dogs
Plank (100 sec)
Recovery Run (100 sec)
Repeato
Finished with group run
COR
Six was Shawshank
NOR
Announcements
COT
QIC- Stark
PAX – Raven, Shawshank, Bambi, Hannibal, Spaulding, Callahan, Popeyes, Ringo, Huffy, Fossil, Chubbs, Jennay, Doubtfire, Charmin
A twist on the Murph. Run from RIverside park to Hood Park. Two hill sprints from the chains by the river to the hedge up by Perry’s Monument where we took the Hill F3 style!
Run back to ramp at Riverside Park. Where you had a socially and phycially distanced section of the railing to perform:
100 Burpees
200 Australian Merkins
300 Bonnie Blaires (1 is 1)
In 20 sets of 5, 10 ,15
Run back to Hood and perform 2 more hills sprints to end the workout.
We did a bonus round for the photo op back on the ramp.
COR, NOR, Shawshank with a solid six from an emerging leader.
Always an Honor
Always My Pleasure
~Stark
PAX: Charlotte, Mercy, Rudy, Meatloaf, Lyman, Huckleberry, Landslide, Bourbon, Geppetto, Isosceles, Ceviche (FNG), Lonzo – Q
Warm-ups
Windmills
Motivators
The Thang
Mosey to pull-up area complete 50 pull-ups and 100 dips OYO and pickup the 6
Moana superset 1 to 10, 1 burpee 1 jump squats, 2 burpees 2 jump squats…etc, run to opposite cone after each round
Jack jack webs – merkin, plank jack, 4 air Press’s 1 to 10 made it to 5 or 6
Huck was the 6. He let us know how he started with F3, why he keeps coming out, and that he and I are close friends. 🤣
Grant Sarver was our FNG and got the name Ceviche because its his favorite Mexican dish.
Closed with prayers for Mile High and our country.
Biblioteca Beatdown 1/7/2021
Q: Houdini
PAX: Smails, Flo, Stalker, Thai Guy, Huckleberry
The Thang: Tabata Style 45 sec/15 sec
Round 1:
Lunges
LBCs
Jack Webb
Round 2:
Squats
Freddie Mercury’s
WMDs
Round 3:
Curb jumps
Windshield wipers
Dips
Rounds 4:
Burpees
Cool down:
SSH
COPPERHEAD SQUATS
ABE VEGODAS
Respectfully submitted,
Houdini
The Suck 1-9-2021
PAX: Huckleberry, Chanel, Homeslice, Mr. Free Time, Coconut (Q)
WarmUp: 40 4-count SSH, 40 2=1 Mountain Climber, 20 2=1 Windmill
Hold It! — Move It!
set a tabata timer for 20s on, 10s break
3 rounds continuous cycle through 20 positions, holding the position for 20s, then using the 10s to transition. 4th round turns all those hold positions in to movements.
HOLD IT MOVE IT
1) Al Gore Squats
2) Plank Merkins
3) Boat Crunchy Frog
4) Raggedy Anne L Alternate Raggedy Anne
5) Raggedy Anne R
6) Elbow Plank Plank transitions low-high-low-high
7) Crab Touch L Alternate Crab Touch
8) Crab Touch R
9) Squat Twist L Alternate Squat Twist
10) Squat Twist R
11) Super Man “No Angels”
12) Bridge alternate leg up in bridge
13) Lunge L Alternate lunges
14) Lunge R
15) Side Plank L Travoltas L
16) Side Plank R Travoltas R
17) Peeing Dog L Leg Circles L
18) Peeing Dog R Leg Circles R
19) Calf Raise L both leg raises
20) Calf Raise R
Warm Down: 20 SSH, 20 Morroccan Night Club, 20 leg swings
COT (Mr. FreeTime 6)
Pax: Run: Woodstock and Wall-E
Ruck: Lonzo, Fraction, Orange Kilt, Cinnamons, Rudy, Footloose, Mercy, Dropout (Q)
Ruck had 2.75 miles
Pax: Woodstock, Wall-E, Lonzo, Lyman, Bunyan, Cinnamons, Rudy, Footloose, Mercy, Launchpad, Meatloaf, Dropout (Q)
The Thang: Sheldon Cooper
01/09/2021 – BINGO with Bourbon:
Date: 01/09/2021
Time: 6:30 – 7:30 AM
Location: The Smokehouse – Grand Rapids, OH
Q: Bourbon
PAX: 9 total: Casper, Hannibal, Smokey, Stark, Van Gogh, Stalker, Shawshank, Fat Amy, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and ser